I know it has been a long time since my last post, but I spent the majority of that time recovering from some foot issue (which may or may not have been a bruised bone). To cut a long, long story short, it seems that the effort of running the marathon was too much for my left foot and it took over 6 weeks for my foot to recover completely. I waited for three weeks after the marathon before I finally went to a specialist to make sure I didn't have a stress fracture (which I didn't) and was told that it isn't uncommon for first time marathoners (especially when most of the miles are on pavement/concrete) to have some kind of stress related reaction in one or both feet and that it typically takes 6 weeks to heal completely. The doctor even said that I could immediately return to running on softer surfaces as short runs wouldn't extend the recovery time. I found it painful to walk, so running didn't interest me until week 6 when the pain had nearly completely gone away. It is now 8 weeks since the marathon, and I am completely pain free and aiming to get to 1200 miles for 2011 and an average of 100 per month.
Currently I need 22 more miles in the next 7 days to reach my target!
Friday, December 23, 2011
Thursday, November 17, 2011
Wednesday, November 9, 2011
City of Oaks Marathon - Race Report
I took the Thursday and Friday before the race off from work so I could relax and get my stress levels down to an acceptable level (work had been very busy for a few weeks) and used Friday afternoon to go to the race Expo and pickup my bib and race shirt. The Expo was relatively small so we did a quick tour and stopped off at the NCRC pace table to chat with Brad and the two Barbara's that were working the early volunteer shift. I was excited as we left the Expo as it all finally started to seem real - in just over 36 hours, I was going to run a Marathon!
On Saturday, Elizabeth had a craft fair in the morning and we watched Run, Fat Boy, Run in the evening while I spent much too much time trying to work out how I could attach my race bib to my shorts without bending the timing chip that was attached to it. The weather for race morning was going to be cold (39F, 3C) at the start and warmer (55F, 12C) by 10am so I knew I would be wearing at least two shirts at the start of the race and taking one off later which meant keeping the race number visible at all times was difficult unless I attached the number to my shorts. I eventually worked it out, and with my clothes laid out ready for the morning, I went to bed early.
I got a good nights sleep and woke up before my alarm at 4:45am (which was really 5:45am as the clocks had gone back over night!). I had breakfast, mixed my Gatorade and got dressed well before Steph arrived at 5:45am to pick me up. I even got a chance to see Elizabeth and Jack before we left and headed to Cameron Village to park near the start/finish line. Local knowledge definitely paid off as we had our pick of parking spaces at 6:10am (just 50 minutes before the start of the race) and took a quick walk to the start/finish area to make sure we knew where everything was and get an idea of how cold it was (it was certainly still cold!). We went back to the car, dropped off the clothes we didn't want and after a quick porta-loo stop walked back to the start/finish area and started our warm up at about 6:40am.
We entered the starting corrals at 6:49. I know this because just as we entered the announcer said something that sounded like "1 minute to go everyone... are you ready?". I still have no idea what he was talking about, but it got our heart rates up as nobody was ready to go just yet! 6:50 came and went and we still stood there, so he obviously wasn't talking about the start of the race. We stretched a little and chatted with the runners around us while we made our way close to the 4 hour pace group. Someone sang the national anthem (which a number of runners chatted through) and I realized that I wasn't nervous at all, I was just ready.
Miles 1-3 (8:21, 8:18, 8:26)
A four hour marathon is 9:09/mile. I had a feeling that the four hour group was going to go speeding off at the start and Steph and I had decided at the start that if they went under 8:00 for the first mile we'd let them go, and if they were under 8:30 for the first three miles, we'd let them go. So, when my watch beeped for a 8:26 third mile we had already dropped back and let them go (more on the pace group later...). The miles passed by easily and I removed my gloves after about 1.5 miles and never put them back on for the rest of the race.
Miles 4-7 (10:54, 8:48 (GU), 8:44, 9:13)
We stopped at a porta-loo in mile 4 and then settled in to a more comfortable pace as we looped around downtown and headed out to the 10K finish at Cameron Village. I breezed up the first real "hill" feeling great and just as I thought to myself that I was feeling really good today, Steph said her Plantar Fasciitis had flared up. She was in pain and wasn't going to be able to continue! Plantar Fasciitis is one of those muscle pains that doesn't really go away with stretching (the pain may be reduced for a short time, but it returns quickly) and I knew she was really disappointed that she wouldn't be able to complete the race that she had trained all summer for and that she wouldn't be there to help me run 26.2 miles for the first time. I felt bad for her, she had worked so hard, got through the toughest parts of the training program and now wasn't going to get to run her race. I also felt bad that she felt like she'd let me down in some way. We chatted for a few seconds and she said I should go on without her and that although she'd try to walk the pain off, she knew her race was probably over. She did say that she'd try and run the last few miles with me as we hugged and I headed off on my own.
Miles 8-12 (7:54, 7:58, 8:18 (Salt), 8:27, 8:16 (GU))
I settled in to a rhythm and ran by effort more than pace on my watch during this section of the race as I first passed Rick and Rob who were out cheering for me and then Elizabeth and Jack (complete with signs and a bell to ring) at 8.5 miles and 10.5 miles. It felt great to have people cheering for me and I managed a smile and a wave each time. I kept the effort low and and took advantage of the reasonably flat portion of the race to move along at a decent pace without any real effort and before I knew it, the 4 hour pace group was in sight and then a couple of minutes later, they were right in front of me.
Miles 13-17 (8:55, 8:27, 8:31, 8:42, 8:45)
I passed Elizabeth and Jack again and I picked up my new full water bottle before heading on to Ebenezer Church Road and out to Umstead. I ran with the 4 hour group for a couple of minutes and decided that they were going too slowly for me now. I honestly don't know what they were doing but they seemed to be running 9:20/mile pace at that point and commented that they "were ahead of pace". I decided to run my own race and pushed on on my own on to the toughest part of the course. As the road began to climb I started to break the race down in my head in to manageable portions. I knew that Ebenezer Church was going to be long and started out downhill and then went back up hill, so that was my first section. I passed lots of runners along Ebenezer Church Road and the miles ticked by so quickly that I was caught by surprised when we got to the top and made the turn in to Umstead.
Miles 18-21 (8:21 (GU), 8:45, 9:06 (Salt), 8:38)
I have no doubt that all the training I did on the hills of Umstead gave me a massive advantage in this section of the race. I knew exactly what to expect (I significant downhill section followed by a couple of up hill sections) and I seemed to be on auto-pilot as I passed more runners (lots of them walking at this point) telling myself that if I could get out of the park in one piece, I'd be sure to be under 4 hours at the finish. In fact, at a couple of points in Umstead I was over 6 minutes ahead of 9:00/mile pace and thoughts of a sub 3:50 finish time crossed my mind. However, I had nearly run out of water as I exited the park and I stopped at the water station to fill my water bottle back up.
Mile 22 (10:25)
This mile gets it's own section as it was the point that my body reminded me that this was my first marathon, and it wasn't going to be that easy. The discomfort in my legs (mainly my quads) went from a 2 or 3 straight to an 8 (on a scale of 1-10) during a short downhill section just outside the park and I fought the pain for as long as I could before walking for the first time. I had about 5 miles to go at this point and was 6 minutes ahead of my 9:00/mile pace so I knew I could take a break here for a few seconds and walk for a while, so I did just that. I knew I had two more miles of uphill sections before the flat last couple of miles in to the finish, so I tried as hard as I could to run for as long as possible between the walk breaks. Towards the end of the mile I felt my right quad begin to cramp so I took my last GU and kept moving, knowing that if I stopped it would most likely cramp completely and would really hurt.
Miles 23-24 (10:04, 9:53)
The cramp never arrived and I was able to keep run/walking through the last up hill section on the course, passing my friends Bill & Sue (along with their kids) who had made signs and came out to cheer me on before turning on to Hillsborough Street and meeting Steph who was there to help me get to the finish line. I knew at that point that I not only had my first Marathon finish in my grasp, but that I'd be under 4 hours if I could just push myself to keep going.
Miles 25-26.2 (9:55, 10:30, 1:58)
The pain in my quads had been joined by pain from my calves at this point and each step was painful but the run/walk method seemed to be keeping the pain from getting any worse, and I wasn't really losing all that much time each mile so I kept doing the same thing. Steph and I talked about how each step I was taking was further than I had ever run fore and how amazing it was that I was going to finish my first Marathon in just a few minutes and that the weeks and weeks of training had paid off. The mile 25 sign passed, and then a few minutes later the finish line was in sight. The excitement of finally finishing took over and I pushed through the pain to run towards the finish. I scanned the crowd for Elizabeth and Jack and saw them close to the finish line cheering me on. It was perfect that I got to cross the finish line with Elizabeth, Jack and Steph right there with me as I wouldn't have been able to do it without their support over the last 4 or 5 months. I think I managed a smile as I passed them and crossed the line for a time of 3 hours, 54 minutes 43 seconds.
I came to a stop and had my finishers medal placed around my neck - I had done it, I had run 26.2 miles and I was a Marathoner!
On Saturday, Elizabeth had a craft fair in the morning and we watched Run, Fat Boy, Run in the evening while I spent much too much time trying to work out how I could attach my race bib to my shorts without bending the timing chip that was attached to it. The weather for race morning was going to be cold (39F, 3C) at the start and warmer (55F, 12C) by 10am so I knew I would be wearing at least two shirts at the start of the race and taking one off later which meant keeping the race number visible at all times was difficult unless I attached the number to my shorts. I eventually worked it out, and with my clothes laid out ready for the morning, I went to bed early.
I got a good nights sleep and woke up before my alarm at 4:45am (which was really 5:45am as the clocks had gone back over night!). I had breakfast, mixed my Gatorade and got dressed well before Steph arrived at 5:45am to pick me up. I even got a chance to see Elizabeth and Jack before we left and headed to Cameron Village to park near the start/finish line. Local knowledge definitely paid off as we had our pick of parking spaces at 6:10am (just 50 minutes before the start of the race) and took a quick walk to the start/finish area to make sure we knew where everything was and get an idea of how cold it was (it was certainly still cold!). We went back to the car, dropped off the clothes we didn't want and after a quick porta-loo stop walked back to the start/finish area and started our warm up at about 6:40am.
We entered the starting corrals at 6:49. I know this because just as we entered the announcer said something that sounded like "1 minute to go everyone... are you ready?". I still have no idea what he was talking about, but it got our heart rates up as nobody was ready to go just yet! 6:50 came and went and we still stood there, so he obviously wasn't talking about the start of the race. We stretched a little and chatted with the runners around us while we made our way close to the 4 hour pace group. Someone sang the national anthem (which a number of runners chatted through) and I realized that I wasn't nervous at all, I was just ready.
 |
| The City of Oaks Marathon Elevation Chart |
Miles 1-3 (8:21, 8:18, 8:26)
A four hour marathon is 9:09/mile. I had a feeling that the four hour group was going to go speeding off at the start and Steph and I had decided at the start that if they went under 8:00 for the first mile we'd let them go, and if they were under 8:30 for the first three miles, we'd let them go. So, when my watch beeped for a 8:26 third mile we had already dropped back and let them go (more on the pace group later...). The miles passed by easily and I removed my gloves after about 1.5 miles and never put them back on for the rest of the race.
Miles 4-7 (10:54, 8:48 (GU), 8:44, 9:13)
We stopped at a porta-loo in mile 4 and then settled in to a more comfortable pace as we looped around downtown and headed out to the 10K finish at Cameron Village. I breezed up the first real "hill" feeling great and just as I thought to myself that I was feeling really good today, Steph said her Plantar Fasciitis had flared up. She was in pain and wasn't going to be able to continue! Plantar Fasciitis is one of those muscle pains that doesn't really go away with stretching (the pain may be reduced for a short time, but it returns quickly) and I knew she was really disappointed that she wouldn't be able to complete the race that she had trained all summer for and that she wouldn't be there to help me run 26.2 miles for the first time. I felt bad for her, she had worked so hard, got through the toughest parts of the training program and now wasn't going to get to run her race. I also felt bad that she felt like she'd let me down in some way. We chatted for a few seconds and she said I should go on without her and that although she'd try to walk the pain off, she knew her race was probably over. She did say that she'd try and run the last few miles with me as we hugged and I headed off on my own.
Miles 8-12 (7:54, 7:58, 8:18 (Salt), 8:27, 8:16 (GU))
I settled in to a rhythm and ran by effort more than pace on my watch during this section of the race as I first passed Rick and Rob who were out cheering for me and then Elizabeth and Jack (complete with signs and a bell to ring) at 8.5 miles and 10.5 miles. It felt great to have people cheering for me and I managed a smile and a wave each time. I kept the effort low and and took advantage of the reasonably flat portion of the race to move along at a decent pace without any real effort and before I knew it, the 4 hour pace group was in sight and then a couple of minutes later, they were right in front of me.
Miles 13-17 (8:55, 8:27, 8:31, 8:42, 8:45)
I passed Elizabeth and Jack again and I picked up my new full water bottle before heading on to Ebenezer Church Road and out to Umstead. I ran with the 4 hour group for a couple of minutes and decided that they were going too slowly for me now. I honestly don't know what they were doing but they seemed to be running 9:20/mile pace at that point and commented that they "were ahead of pace". I decided to run my own race and pushed on on my own on to the toughest part of the course. As the road began to climb I started to break the race down in my head in to manageable portions. I knew that Ebenezer Church was going to be long and started out downhill and then went back up hill, so that was my first section. I passed lots of runners along Ebenezer Church Road and the miles ticked by so quickly that I was caught by surprised when we got to the top and made the turn in to Umstead.
Miles 18-21 (8:21 (GU), 8:45, 9:06 (Salt), 8:38)
I have no doubt that all the training I did on the hills of Umstead gave me a massive advantage in this section of the race. I knew exactly what to expect (I significant downhill section followed by a couple of up hill sections) and I seemed to be on auto-pilot as I passed more runners (lots of them walking at this point) telling myself that if I could get out of the park in one piece, I'd be sure to be under 4 hours at the finish. In fact, at a couple of points in Umstead I was over 6 minutes ahead of 9:00/mile pace and thoughts of a sub 3:50 finish time crossed my mind. However, I had nearly run out of water as I exited the park and I stopped at the water station to fill my water bottle back up.
Mile 22 (10:25)
This mile gets it's own section as it was the point that my body reminded me that this was my first marathon, and it wasn't going to be that easy. The discomfort in my legs (mainly my quads) went from a 2 or 3 straight to an 8 (on a scale of 1-10) during a short downhill section just outside the park and I fought the pain for as long as I could before walking for the first time. I had about 5 miles to go at this point and was 6 minutes ahead of my 9:00/mile pace so I knew I could take a break here for a few seconds and walk for a while, so I did just that. I knew I had two more miles of uphill sections before the flat last couple of miles in to the finish, so I tried as hard as I could to run for as long as possible between the walk breaks. Towards the end of the mile I felt my right quad begin to cramp so I took my last GU and kept moving, knowing that if I stopped it would most likely cramp completely and would really hurt.
Miles 23-24 (10:04, 9:53)
The cramp never arrived and I was able to keep run/walking through the last up hill section on the course, passing my friends Bill & Sue (along with their kids) who had made signs and came out to cheer me on before turning on to Hillsborough Street and meeting Steph who was there to help me get to the finish line. I knew at that point that I not only had my first Marathon finish in my grasp, but that I'd be under 4 hours if I could just push myself to keep going.
Miles 25-26.2 (9:55, 10:30, 1:58)
The pain in my quads had been joined by pain from my calves at this point and each step was painful but the run/walk method seemed to be keeping the pain from getting any worse, and I wasn't really losing all that much time each mile so I kept doing the same thing. Steph and I talked about how each step I was taking was further than I had ever run fore and how amazing it was that I was going to finish my first Marathon in just a few minutes and that the weeks and weeks of training had paid off. The mile 25 sign passed, and then a few minutes later the finish line was in sight. The excitement of finally finishing took over and I pushed through the pain to run towards the finish. I scanned the crowd for Elizabeth and Jack and saw them close to the finish line cheering me on. It was perfect that I got to cross the finish line with Elizabeth, Jack and Steph right there with me as I wouldn't have been able to do it without their support over the last 4 or 5 months. I think I managed a smile as I passed them and crossed the line for a time of 3 hours, 54 minutes 43 seconds.
I came to a stop and had my finishers medal placed around my neck - I had done it, I had run 26.2 miles and I was a Marathoner!
Tuesday, November 8, 2011
City of Oaks Marathon - Result
I finished 26.2 miles in 3:54:43, well under my secret goal of 4 hours!
I will write up a race report later this week, but the highlights are that Steph and I started with the four hour pace group but let them go on ahead after 3 miles when they were going faster than we wanted. Steph had been struggling with Plantar Fasciitis for a couple of weeks and it flared up at mile 6 and she had to stop. I got through miles 6-22 without any major issues, passing Liz and Jack three times on the course before the hills that I had run up and down started to have an effect on my legs (mainly my quads) and I was forced to run/walk the remaining 4 or so miles in to the finish. Steph rejoined me with two miles left and ran through the pain to help me get to the finish line where Liz and Jack were waiting to cheer me on.
I will write up a race report later this week, but the highlights are that Steph and I started with the four hour pace group but let them go on ahead after 3 miles when they were going faster than we wanted. Steph had been struggling with Plantar Fasciitis for a couple of weeks and it flared up at mile 6 and she had to stop. I got through miles 6-22 without any major issues, passing Liz and Jack three times on the course before the hills that I had run up and down started to have an effect on my legs (mainly my quads) and I was forced to run/walk the remaining 4 or so miles in to the finish. Steph rejoined me with two miles left and ran through the pain to help me get to the finish line where Liz and Jack were waiting to cheer me on.
Wednesday, November 2, 2011
Marathon Training Week 17
Monday: 5 miles @ 8:14
Tuesday: Rest
Wednesday: 5 miles @ 7:53
I discovered that it was too cold for a thin short sleeved shirt, but I was already half a mile from home by then so what was going to be a easy 5 turned in to something a little faster.
Thursday: Rest
Friday:5 miles @ 8:05
Saturday: Rest
Sunday: 8 miles @ 7:46
8 miles at a comfortable pace on a crisp morning. The Abbots Creek connector is finished now, so I can get on the Upper Neuse trail quicker than before, however, the wooden bridges were very slippery this morning. Three short runs to go before next Sunday!
Total miles for Week 17: 23
Tuesday: Rest
Wednesday: 5 miles @ 7:53
I discovered that it was too cold for a thin short sleeved shirt, but I was already half a mile from home by then so what was going to be a easy 5 turned in to something a little faster.
Thursday: Rest
Friday:5 miles @ 8:05
Saturday: Rest
Sunday: 8 miles @ 7:46
8 miles at a comfortable pace on a crisp morning. The Abbots Creek connector is finished now, so I can get on the Upper Neuse trail quicker than before, however, the wooden bridges were very slippery this morning. Three short runs to go before next Sunday!
Total miles for Week 17: 23
Sunday, October 23, 2011
Marathon Training Week 16
Monday: Rest
Tuesday: 6 miles @ 8:47/mile
I decided to move my first run of the week to Tuesday this week as the ATT 10-miler is on Saturday. I ran at a very easy pace today as I'd only had one rest day since Sunday's long run.
Wednesday: Rest
Stretch & Foam Roll
Thursday: 6 miles @ 8:22/mile
The temperature this morning was down around 40F so I got a chance to test out my new $1 gloves that I will wear at the start of the Marathon. It was breezy enough that I kept them on for the entire 6 miles!
Friday: Rest
Stretch & Foam Roll
Saturday: 10 miles @ 7:49/mile
I stuck to my conservative plan (8:10/mile) for the first seven miles (7:57, 7:58, 8:11, 7:55, 7:57, 8:07, 7:59) before I got bored and cranked up the pace a little to finish with 7:27, 7:10, 7:22 and just under 78 minutes. Maybe next year I'll go all out and see what I can run on the flat, fast course. The 9am start for the race didn't really help with practicing my pre-race routine for the Marathon as that begins at 7am, but I did at least get a chance to run in a race and experience people passing me for the first couple of miles. I ran on my own for the entire 10 miles and used my watch to help me with my pacing as I found that whenever I settled in behind someone that passed me they seemed to slow down and our pace would drop. I felt like I was running an even pace (as my splits from the first 7 miles show) but there was one guy that kept charging past me then slowing down and he was a major reason why I speed up just past the 7 mile mark. There was also a guy in basketball shorts that were down past his knees that was just ahead of me at that point, and I wasn't going to be beaten by him! Overall I was pleased with the outcome and that I'd stuck to my plan for 7 miles. The course felt flat (although the elevation chart on my Garmin workout showed over 350ft of elevation gain over the 10 miles) and it was certainly pretty so I can see why lots of people make the drive down to Apex to run on the trail.
Sunday: Rest
Stretch & Foam Roll
Total miles for Week 16: 22
Tuesday: 6 miles @ 8:47/mile
I decided to move my first run of the week to Tuesday this week as the ATT 10-miler is on Saturday. I ran at a very easy pace today as I'd only had one rest day since Sunday's long run.
Wednesday: Rest
Stretch & Foam Roll
Thursday: 6 miles @ 8:22/mile
The temperature this morning was down around 40F so I got a chance to test out my new $1 gloves that I will wear at the start of the Marathon. It was breezy enough that I kept them on for the entire 6 miles!
Friday: Rest
Stretch & Foam Roll
Saturday: 10 miles @ 7:49/mile
I stuck to my conservative plan (8:10/mile) for the first seven miles (7:57, 7:58, 8:11, 7:55, 7:57, 8:07, 7:59) before I got bored and cranked up the pace a little to finish with 7:27, 7:10, 7:22 and just under 78 minutes. Maybe next year I'll go all out and see what I can run on the flat, fast course. The 9am start for the race didn't really help with practicing my pre-race routine for the Marathon as that begins at 7am, but I did at least get a chance to run in a race and experience people passing me for the first couple of miles. I ran on my own for the entire 10 miles and used my watch to help me with my pacing as I found that whenever I settled in behind someone that passed me they seemed to slow down and our pace would drop. I felt like I was running an even pace (as my splits from the first 7 miles show) but there was one guy that kept charging past me then slowing down and he was a major reason why I speed up just past the 7 mile mark. There was also a guy in basketball shorts that were down past his knees that was just ahead of me at that point, and I wasn't going to be beaten by him! Overall I was pleased with the outcome and that I'd stuck to my plan for 7 miles. The course felt flat (although the elevation chart on my Garmin workout showed over 350ft of elevation gain over the 10 miles) and it was certainly pretty so I can see why lots of people make the drive down to Apex to run on the trail.
Sunday: Rest
Stretch & Foam Roll
Total miles for Week 16: 22
Marathon Training Week 15
Monday: Rest
Tuesday: Rest
Wednesday: 6 miles @ 8:10/mile
For whatever reason I struggled to through this workout. The effort was much higher than it should be for 8:10/mile. I did take a detour down the new Abbots Creek trail and found that the City has made great progress and there is about 2/3 of a mile complete now, with more to come very soon (the workers were completing the bridge).
Thursday: Rest
Stretch & Foam Roll
Friday: 6 miles @ 8:11/mile
It didn't feel windy at all until I turned the corner on to Capital Hills and then there it was right in my face! Capital Hills is breezy at the best of times, but it pretty bad today. 8:10/mile felt easier today, even in to the wind.
Saturday: Rest
Stretch & Foam Roll
Sunday: 14 miles @ 8:13/mile
1 mile warm up (8:50) followed by 12 @ 8:10 and a 1 mile warm down. Ran further on the new Greenway Trail today towards the Soccer Park - it was a great day for a run along side the Neuse River with a nice chill in the air. 21 days to go until the City of Oaks with the ATT 10-miler next weekend.
Total miles for Week 15: 26
Tuesday: Rest
Wednesday: 6 miles @ 8:10/mile
For whatever reason I struggled to through this workout. The effort was much higher than it should be for 8:10/mile. I did take a detour down the new Abbots Creek trail and found that the City has made great progress and there is about 2/3 of a mile complete now, with more to come very soon (the workers were completing the bridge).
Thursday: Rest
Stretch & Foam Roll
Friday: 6 miles @ 8:11/mile
It didn't feel windy at all until I turned the corner on to Capital Hills and then there it was right in my face! Capital Hills is breezy at the best of times, but it pretty bad today. 8:10/mile felt easier today, even in to the wind.
Saturday: Rest
Stretch & Foam Roll
Sunday: 14 miles @ 8:13/mile
1 mile warm up (8:50) followed by 12 @ 8:10 and a 1 mile warm down. Ran further on the new Greenway Trail today towards the Soccer Park - it was a great day for a run along side the Neuse River with a nice chill in the air. 21 days to go until the City of Oaks with the ATT 10-miler next weekend.
Total miles for Week 15: 26
Monday, October 10, 2011
Marathon Training Week 14
Monday: Rest
Wow, my legs and lower back were tight today! 20 miles on concrete on Sunday certainly had an effect on my body, but all of the aches and pains subsided as the day went on. The problem left calf felt exactly the same as the right calf - tired, but that was about it - which was great news! I managed to squeeze some gentle stretching in today, but it was a busy day and I didn't do as much as I'd hoped
Tuesday: Rest
I probably could have run this morning, but I stuck to my new plan of just 3 running days per week and lots of rest after a long run.
Wednesday: 6 miles @ 7:57/mile
I was raring this morning but surprised myself by being able to start out slowly (8:39 and 8:44) before deciding that everything felt great and that the cooler weather (it was chilly enough that "I'll need gloves on race day" crossed my mind) was too good to miss. I picked up the pace and ran 7:32 and 7:18 before easing back on the hills (8:02) and finished with a 7:27. It felt great to stretch my legs and push the pace!
Thursday: Rest
Stretch & Foam Roll
Friday: 6 miles @ 7.57/mile
I ran at a much more even pace today: 8:23, 7:50, 7:56, 7:41, 8:06, 7:46. I wouldn't say I was struggling to hold the pace, but the sub-8 pace felt harder than normal today. I just let my body work as hard as it wanted and didn't push. Not doing anything stupid and getting injured was constantly on my mind.
Saturday: Rest
Stretch & Foam Roll
Sunday: 18 miles @ 10:04/mile
Scheduling problems for next weekend meant that we decided to move our last 20 miler to this weekend. Steph and I headed out to Umstead and flew though the first 13 miles at an average of 9:20/mile before some stomach issues caused Steph to have some trouble and after a few of miles of run/walking we decided to cut our run short at 18 miles and walk back to the car. We started today's run at 11:30am, which proved hard from a fueling point of view. I am fairly set on my pre-race food and drink for a run before about 9am, but 11:30am is difficult as I couldn't really eat lunch at 10am, but knew I wouldn't be home until after 4pm! I didn't have any energy or hunger issues during our run, but obviously Steph's body didn't handle it quite as well. Luckily, the Marathon starts early and we won't have these issues on race day.
Total miles for Week 14: 30
Wow, my legs and lower back were tight today! 20 miles on concrete on Sunday certainly had an effect on my body, but all of the aches and pains subsided as the day went on. The problem left calf felt exactly the same as the right calf - tired, but that was about it - which was great news! I managed to squeeze some gentle stretching in today, but it was a busy day and I didn't do as much as I'd hoped
Tuesday: Rest
I probably could have run this morning, but I stuck to my new plan of just 3 running days per week and lots of rest after a long run.
Wednesday: 6 miles @ 7:57/mile
I was raring this morning but surprised myself by being able to start out slowly (8:39 and 8:44) before deciding that everything felt great and that the cooler weather (it was chilly enough that "I'll need gloves on race day" crossed my mind) was too good to miss. I picked up the pace and ran 7:32 and 7:18 before easing back on the hills (8:02) and finished with a 7:27. It felt great to stretch my legs and push the pace!
Thursday: Rest
Stretch & Foam Roll
Friday: 6 miles @ 7.57/mile
I ran at a much more even pace today: 8:23, 7:50, 7:56, 7:41, 8:06, 7:46. I wouldn't say I was struggling to hold the pace, but the sub-8 pace felt harder than normal today. I just let my body work as hard as it wanted and didn't push. Not doing anything stupid and getting injured was constantly on my mind.
Saturday: Rest
Stretch & Foam Roll
Sunday: 18 miles @ 10:04/mile
Scheduling problems for next weekend meant that we decided to move our last 20 miler to this weekend. Steph and I headed out to Umstead and flew though the first 13 miles at an average of 9:20/mile before some stomach issues caused Steph to have some trouble and after a few of miles of run/walking we decided to cut our run short at 18 miles and walk back to the car. We started today's run at 11:30am, which proved hard from a fueling point of view. I am fairly set on my pre-race food and drink for a run before about 9am, but 11:30am is difficult as I couldn't really eat lunch at 10am, but knew I wouldn't be home until after 4pm! I didn't have any energy or hunger issues during our run, but obviously Steph's body didn't handle it quite as well. Luckily, the Marathon starts early and we won't have these issues on race day.
Total miles for Week 14: 30
Wednesday, October 5, 2011
Marathon Training Week 13
Monday: Rest
Tuesday: Rest
Wednesday: 6 miles @ 7:36/mile
Thursday: Rest
Friday: 6 miles @ 8:18/mile
Saturday: Rest
Sunday: 20 miles @ 9:56/mile
Steph had been away for the weekend but rushed back from Asheville to run 20 miles with me at 3pm on Sunday afternoon. Luckily this run was scheduled for October and the weather was a cool 65F with a bit of wind as we would never have been able to run at 3pm in August when temperatures were close to 90F. We decided to stay close to home for this run and avoid the 30 minute drive in each direction to get to Umstead. This meant that Jack and Liz were able to come out and cheer for us at about 6 miles and that we could stop by the house at around 12 miles to refill our water bottles.
The 3 hours and 20 minutes of running passed by relatively quickly but running 20 miles (3 miles further than I had ever run before) on mostly concrete was hard and my entire lower body ached from about 14 miles onwards. Had I not been running with my running partner, I would have really struggled to get through those last 6 miles.
This run had a dual purpose for me: 1. running 20 miles at "long, slow distance pace" builds endurance and body strength, 2. it helped me build a huge amount of confidence that I have recovered from my injuries and that my body will be able to handle the marathon distance in 5 weeks time!
Total miles for Week 13: 32
Tuesday: Rest
Wednesday: 6 miles @ 7:36/mile
Thursday: Rest
Friday: 6 miles @ 8:18/mile
Saturday: Rest
Sunday: 20 miles @ 9:56/mile
Steph had been away for the weekend but rushed back from Asheville to run 20 miles with me at 3pm on Sunday afternoon. Luckily this run was scheduled for October and the weather was a cool 65F with a bit of wind as we would never have been able to run at 3pm in August when temperatures were close to 90F. We decided to stay close to home for this run and avoid the 30 minute drive in each direction to get to Umstead. This meant that Jack and Liz were able to come out and cheer for us at about 6 miles and that we could stop by the house at around 12 miles to refill our water bottles.
The 3 hours and 20 minutes of running passed by relatively quickly but running 20 miles (3 miles further than I had ever run before) on mostly concrete was hard and my entire lower body ached from about 14 miles onwards. Had I not been running with my running partner, I would have really struggled to get through those last 6 miles.
This run had a dual purpose for me: 1. running 20 miles at "long, slow distance pace" builds endurance and body strength, 2. it helped me build a huge amount of confidence that I have recovered from my injuries and that my body will be able to handle the marathon distance in 5 weeks time!
Total miles for Week 13: 32
Marathon Training Week 12
Oops, I guess I forgot to post this blog entry!
This week I was in Phoenix (again).
I had decided to stay at a different hotel and ran 5 miles outside at 5:15am on Tuesday and Thursday. Before sunrise is about the only time that I would even consider running in Phoenix, and even then it was still in the low 80s. Luckily there was no humidity at all and I covered the miles at an easy pace without a problem.
I continued my twice daily stretching and self massage routine and felt that I would be ready for a 12 mile run with Steph in Umstead on Sunday.
Given that the weather has cooled down nicely in Raleigh now, we were able to head to Umstead later than normal (8:00am) and did an out and back route instead of a loop that would have involved the hill on Turkey Creek and a long walk back to the car! My legs felt great throughout the run and we breezed along at a sub 10:00 pace.
Total miles for Week 12: 22
I had decided to stay at a different hotel and ran 5 miles outside at 5:15am on Tuesday and Thursday. Before sunrise is about the only time that I would even consider running in Phoenix, and even then it was still in the low 80s. Luckily there was no humidity at all and I covered the miles at an easy pace without a problem.
I continued my twice daily stretching and self massage routine and felt that I would be ready for a 12 mile run with Steph in Umstead on Sunday.
Given that the weather has cooled down nicely in Raleigh now, we were able to head to Umstead later than normal (8:00am) and did an out and back route instead of a loop that would have involved the hill on Turkey Creek and a long walk back to the car! My legs felt great throughout the run and we breezed along at a sub 10:00 pace.
Total miles for Week 12: 22
Monday, September 19, 2011
Marathon Training Week 11
After my short 3 mile run on the last day of Week 10 I flew to Phoenix (again) on Monday. There hadn't been any swelling from my run, but there was still a tender spot on my left calf muscle. As I couldn't fit my foam roller in my suitcase I went to a sports store on Monday evening and bought a softball. It might sound like a strange purchase, but I had been told that it would work just as well as a foam roller and would allow me to apply pressure to a smaller area that the foam roller allowed. Well, it certainly did allow me to apply more pressure and it was quite simply painful, but I could feel immediate release of the tight spots on my calves and the tender spot was gone after about 45 minutes of stretching and massage on Monday night.
I felt good enough on Tuesday morning to head to the hotel gym and run another 3 miles on the treadmill. While I wasn't in pain, there was certainly a tightness down the middle of my calf - which felt very much like the tightness I had had on my long runs. I had stretched before the run and took extra time after the run to stretch some more. I continued the same stretching and massage on Tuesday evening and Wednesday morning and evening. I added in some single leg balancing on Wednesday and felt great on Thursday morning.
I ran 4 miles on Thursday morning with less tightness and no pain and I finally felt like I had turned the corner. I flew back to Raleigh overnight on Thursday and resisted temptation to run on Friday and Saturday. The combination of the foam roller and softball removed the tender spot on my calf completely on Friday and by the time Sunday morning came around, I was raring to go for a long run.
I started out slowly and carefully with my mind focused on how my calf was feeling as the miles ticked by. At the end of the second mile I had the option of turning for home or heading up the hill from the Greenway to Durant Road... I turned up the hill and at the top of the hill I was finally able to relax as I felt pain and ache free for the first time in weeks. The miles continued to tick by until I turned around just past the 4 mile point and began trying to work out how I could stretch the run out to a nice round 10. I gave myself the option of calling it a day at 7.5 miles but I still felt great and I headed back down the Greenway for another 2.5 miles for a total of 10 miles.
I continued the new routine of lots of stretching and massage after the run and throughout the day and had no adverse reaction to the 10 mile run! Overall it was a great week where I made some huge improvements both physically and mentally as I was able to gain some confidence back that I would be able to complete some decent training before the Marathon.
Total for Week 11: 17 miles!!
I felt good enough on Tuesday morning to head to the hotel gym and run another 3 miles on the treadmill. While I wasn't in pain, there was certainly a tightness down the middle of my calf - which felt very much like the tightness I had had on my long runs. I had stretched before the run and took extra time after the run to stretch some more. I continued the same stretching and massage on Tuesday evening and Wednesday morning and evening. I added in some single leg balancing on Wednesday and felt great on Thursday morning.
I ran 4 miles on Thursday morning with less tightness and no pain and I finally felt like I had turned the corner. I flew back to Raleigh overnight on Thursday and resisted temptation to run on Friday and Saturday. The combination of the foam roller and softball removed the tender spot on my calf completely on Friday and by the time Sunday morning came around, I was raring to go for a long run.
I started out slowly and carefully with my mind focused on how my calf was feeling as the miles ticked by. At the end of the second mile I had the option of turning for home or heading up the hill from the Greenway to Durant Road... I turned up the hill and at the top of the hill I was finally able to relax as I felt pain and ache free for the first time in weeks. The miles continued to tick by until I turned around just past the 4 mile point and began trying to work out how I could stretch the run out to a nice round 10. I gave myself the option of calling it a day at 7.5 miles but I still felt great and I headed back down the Greenway for another 2.5 miles for a total of 10 miles.
I continued the new routine of lots of stretching and massage after the run and throughout the day and had no adverse reaction to the 10 mile run! Overall it was a great week where I made some huge improvements both physically and mentally as I was able to gain some confidence back that I would be able to complete some decent training before the Marathon.
Total for Week 11: 17 miles!!
Sunday, September 11, 2011
Marathon Training Weeks 9 & 10
One week of rest (Week 9) was followed by a couple of attempts at returning to running in Week 10. The Achilles pain had gone by the end of Week 9, so I decided to go for a run on Tuesday. I started out on my normal 5 mile loop and things felt fine until just past the 3 mile mark when out of nowhere I felt a sharp pain in my left calf at the intersection of my calf muscle and Achilles tendon. The pain was enough that I couldn't run and had to walk the 2 miles back home. Walking didn't hurt at all.
I applied ice, gently stretched my calf and strapped on my compression bandage - it was time to wait and see how bad this apparent calf strain was and what damage had been done. If there was any swelling it was so minimal that I couldn't feel or see it, so that was a good sign that maybe it wasn't a severe strain.
I continued with the stretching and compression for the rest of the week and added in some foam roller sessions. I also made an effort to increase my Potassium intake as it is known to help muscle recovery - I'll be eating two bananas a day now and having a glass of orange juice!
By Sunday I felt comfortable enough to go for a short, slow run to see if I would be able to help the muscle heal by doing some active recovery. I managed to complete 3 miles and at worst the calf muscle felt tight and tender. When I got home I stretched, foam rolled and then applied ice and compression. I am just waiting to see how the muscle will feel tomorrow before I decide whether the short run helped or hindered my recovery.
I applied ice, gently stretched my calf and strapped on my compression bandage - it was time to wait and see how bad this apparent calf strain was and what damage had been done. If there was any swelling it was so minimal that I couldn't feel or see it, so that was a good sign that maybe it wasn't a severe strain.
I continued with the stretching and compression for the rest of the week and added in some foam roller sessions. I also made an effort to increase my Potassium intake as it is known to help muscle recovery - I'll be eating two bananas a day now and having a glass of orange juice!
By Sunday I felt comfortable enough to go for a short, slow run to see if I would be able to help the muscle heal by doing some active recovery. I managed to complete 3 miles and at worst the calf muscle felt tight and tender. When I got home I stretched, foam rolled and then applied ice and compression. I am just waiting to see how the muscle will feel tomorrow before I decide whether the short run helped or hindered my recovery.
Tuesday, August 30, 2011
Marathon Training Week 8
Monday: Planned: Rest - Actual: Rest
Complete rest day - flew to Phoenix
Tuesday: Planned: 4 miles - Actual: Rest
I have now developed pain on my right leg at the point that the Achilles Tendon meets the heel. This is different to the left leg where the pain is higher up the Achilles.
Wednesday: Planned: 8 miles - Actual: Cycling
I woke up pain free so I decided to cycle for 30 minutes on the stationary bike in the hotel gym
Thursday: Planned: 4 miles - Actual: 3 miles (Treadmill)
Another pain free morning, so I decided to run on the hotel treadmill. The ache on the left leg appeared only after I finished running.
Stats: 3 miles, 27:00, 9:00/mile average pace
Friday: Planned: Rest - Actual: Rest
Complete rest day.
Saturday: Planned: 8 miles - Actual: 8 miles
I found a gap in the Hurricane Irene rain and wind to get 8 miles in and as I had been relatively pain free since Thursdays run, I decided to run a flat 8 miles. The left leg ache appeared towards the end of the run, but otherwise I felt fine.
Stats: 8 miles, 1:09:26, 8:40/mile average pace
Sunday: Planned: 17 miles - Actual: 17 miles
Knowing that Week 9 would most likely be a rest week, I decided to go for my long run with Steph even though I wasn't completely pain free. The run itself went really well and although the aches came and went throughout the run, they never progressed to being painful. However, the pain in the right heel was present when I got home and stayed for the entire day. Week 9 will indeed be a complete rest week with lots of stretching in an attempt to help both Achilles Tendons heal quickly.
Stats: 17 miles, 2:53:42, 10:13/mile average pace
Total for Week 8: 28 miles
Complete rest day - flew to Phoenix
Tuesday: Planned: 4 miles - Actual: Rest
I have now developed pain on my right leg at the point that the Achilles Tendon meets the heel. This is different to the left leg where the pain is higher up the Achilles.
Wednesday: Planned: 8 miles - Actual: Cycling
I woke up pain free so I decided to cycle for 30 minutes on the stationary bike in the hotel gym
Thursday: Planned: 4 miles - Actual: 3 miles (Treadmill)
Another pain free morning, so I decided to run on the hotel treadmill. The ache on the left leg appeared only after I finished running.
Stats: 3 miles, 27:00, 9:00/mile average pace
Friday: Planned: Rest - Actual: Rest
Complete rest day.
Saturday: Planned: 8 miles - Actual: 8 miles
I found a gap in the Hurricane Irene rain and wind to get 8 miles in and as I had been relatively pain free since Thursdays run, I decided to run a flat 8 miles. The left leg ache appeared towards the end of the run, but otherwise I felt fine.
Stats: 8 miles, 1:09:26, 8:40/mile average pace
Sunday: Planned: 17 miles - Actual: 17 miles
Knowing that Week 9 would most likely be a rest week, I decided to go for my long run with Steph even though I wasn't completely pain free. The run itself went really well and although the aches came and went throughout the run, they never progressed to being painful. However, the pain in the right heel was present when I got home and stayed for the entire day. Week 9 will indeed be a complete rest week with lots of stretching in an attempt to help both Achilles Tendons heal quickly.
Stats: 17 miles, 2:53:42, 10:13/mile average pace
Total for Week 8: 28 miles
Monday, August 22, 2011
Marathon Training Week 7
Monday: Planned: Rest - Actual: Rest
Complete rest day.
Tuesday: Planned: 4 miles - Actual: 5 miles
I made a point of stretching more than normal before and after the run today to make sure that my Calves were warm and loose and I ran in my Nike Free's today in an attempt to give my tired Achilles some extra support. I felt fine during the run but the ache returned later in the day.
Stats: 5 miles, 42:13, 8:26/mile average pace
Wednesday: Planned: 8 miles - Actual: 8 miles
I felt fine when I woke up and I repeated my longer than normal warm up and ran in my Nike Free's again. Although my Achilles felt fine for the first 6 miles, the ache returned and didn't go away for the rest of the day. There doesn't appear to be any swelling at all, which is very strange.
Stats: 8 miles, 1:06:47, 8:20/mile average pace
Thursday: Planned: 4 miles - Actual: Rest
I decided it was time for a day of rest, which combined with tomorrows scheduled day off would give me two days of rest before the longer runs at the weekend.
Friday: Planned: Rest - Actual: Rest
Complete rest day.
Saturday: Planned: 8 miles - Actual: 8 miles
I ran the flattest 8 miles I could find and my Achilles felt fine throughout the run. I iced the area when I got home and although there is a small tender spot (It feels like I have strained one side of my Achilles), there still isn't any swelling.
Stats: 8 miles, 1:08:03, 8:30/mile average pace
Sunday: Planned: 16 miles - Actual: 16 miles
Steph and I headed out to Umstead early and ran for 16 miles including Reedy Creek and Turkey Creek trails. The Achilles ache came and went throughout the run, never causing any pain, just aching. The run itself was great, I felt like I had plenty of energy and no other aches, pains or soreness. I took an ice bath when I got home and my legs felt fine for the rest of the day. I am traveling to Phoenix next week (and most likely three out of the next four weeks) where it is 115F every day, so I won't be running outside. I have also decided that it presents a good opportunity for 5 days of rest, so I won't be running again until my 8 mile run on Saturday. Hopefully the rest will allow my Achilles to heal and get me back to pain/ache free running.
Stats: 16 miles, 2:40:00, 10:00/mile average pace
Total for Week 6: 37 miles
Complete rest day.
Tuesday: Planned: 4 miles - Actual: 5 miles
I made a point of stretching more than normal before and after the run today to make sure that my Calves were warm and loose and I ran in my Nike Free's today in an attempt to give my tired Achilles some extra support. I felt fine during the run but the ache returned later in the day.
Stats: 5 miles, 42:13, 8:26/mile average pace
Wednesday: Planned: 8 miles - Actual: 8 miles
I felt fine when I woke up and I repeated my longer than normal warm up and ran in my Nike Free's again. Although my Achilles felt fine for the first 6 miles, the ache returned and didn't go away for the rest of the day. There doesn't appear to be any swelling at all, which is very strange.
Stats: 8 miles, 1:06:47, 8:20/mile average pace
Thursday: Planned: 4 miles - Actual: Rest
I decided it was time for a day of rest, which combined with tomorrows scheduled day off would give me two days of rest before the longer runs at the weekend.
Friday: Planned: Rest - Actual: Rest
Complete rest day.
Saturday: Planned: 8 miles - Actual: 8 miles
I ran the flattest 8 miles I could find and my Achilles felt fine throughout the run. I iced the area when I got home and although there is a small tender spot (It feels like I have strained one side of my Achilles), there still isn't any swelling.
Stats: 8 miles, 1:08:03, 8:30/mile average pace
Sunday: Planned: 16 miles - Actual: 16 miles
Steph and I headed out to Umstead early and ran for 16 miles including Reedy Creek and Turkey Creek trails. The Achilles ache came and went throughout the run, never causing any pain, just aching. The run itself was great, I felt like I had plenty of energy and no other aches, pains or soreness. I took an ice bath when I got home and my legs felt fine for the rest of the day. I am traveling to Phoenix next week (and most likely three out of the next four weeks) where it is 115F every day, so I won't be running outside. I have also decided that it presents a good opportunity for 5 days of rest, so I won't be running again until my 8 mile run on Saturday. Hopefully the rest will allow my Achilles to heal and get me back to pain/ache free running.
Stats: 16 miles, 2:40:00, 10:00/mile average pace
Total for Week 6: 37 miles
Monday, August 15, 2011
Marathon Training Week 6
Monday: Planned: Rest - Actual: Rest
My legs were tired after yesterdays long, hilly run in Umstead, so I just did an upper body and core workout today. 3 x 10 dumbbell curls, 3 x 10 overhead presses, 3 x 10 seated rowers, 3 x 10 press ups and 3 x 30 seconds plank.
Tuesday: Planned: 3 miles - Actual: 5 miles
The weather doesn't really seem to be a factor anymore for me. The weather station said today was 74F with 85% humidity, but to me it felt cool and I got sucked in to running faster than I should have. I ended up with 8:08, 7:39, 7:35, 7:45 and 7:32 without even really pushing that hard but I know I need to run slower, especially less than 48 hours after a long run.
74F, 85% - but felt cool
Stats: 5 miles, 38:44, 7:44/mile average pace
Wednesday: Planned: 7 miles - Actual: 7 miles
Success - I actually managed to run an entire 7 miles at a slower pace! I felt great at the start again today and with the cooler weather (70F, 87% humidity) it was hard to stay around 8:30/mile, but after 3 miles of fighting the urge to go faster I settled in to a rhythm and ended up with 8:33, 8:28, 8:23, 8:34, 8:34, 8:35 and 8:24.
Stats: 7 miles, 59:35, 8:30/mile average pace
Thursday: Planned: 3 miles - Actual: 5 miles (Trail)
On an overcast and cool morning I decided to head back to the Nature Park and run on the trails. The Border Trail is around 2.2 miles, so I typically only end up running it once on a 5 mile morning given the distance from the house to the trail. I decided that I really wanted to run the Border Trail loop twice to get some more miles on the packed mud instead of the pavement so I walked nearer to the park before starting my run. I nearly got the distance right, but was about 1/4 of a mile off and had to walk the last part of the trail once I hit the 5 mile mark - and then walk the mile home! I'll walk nearer to the park before starting my run next week.
Stats: 5 miles, 49:27, 9:53/mile average pace
Friday: Planned: Rest - Actual: Rest
I just did an upper body and core workout today. 3 x 10 dumbbell curls, 3 x 10 overhead presses, 3 x 10 seated rowers, 3 x 10 press ups and 3 x 30 seconds plank.
Saturday: Planned: 7 miles - Actual: 7 miles @ Marathon Pace
I started later than normal today (11am) and ran 7 miles at Marathon Pace with my hand held water bottle. I settled in to a rhythm quickly and ran what felt like an even effort over the hilly course.
Stats: 7 miles, 58:36, 8:21/mile average pace
Sunday: Planned: 10 miles - Actual: 10 miles
I ran this 10 miler alone today as Steph was away for the weekend. I focused on running at a slower pace and keeping my effort to a minimum. I ran from the house in to Falls River and down to the Upper Neuse Greenway. They have made great progress over the last few weeks and apart from a unfinished 20 yards or so, I ran out to Falls of Neuse Road and back. It really will be nice when the Greenway is finished!
Stats: 10 miles, 1:33:47, 9:22/mile average pace
Total for Week 6: 34 miles
My legs were tired after yesterdays long, hilly run in Umstead, so I just did an upper body and core workout today. 3 x 10 dumbbell curls, 3 x 10 overhead presses, 3 x 10 seated rowers, 3 x 10 press ups and 3 x 30 seconds plank.
Tuesday: Planned: 3 miles - Actual: 5 miles
The weather doesn't really seem to be a factor anymore for me. The weather station said today was 74F with 85% humidity, but to me it felt cool and I got sucked in to running faster than I should have. I ended up with 8:08, 7:39, 7:35, 7:45 and 7:32 without even really pushing that hard but I know I need to run slower, especially less than 48 hours after a long run.
74F, 85% - but felt cool
Stats: 5 miles, 38:44, 7:44/mile average pace
Wednesday: Planned: 7 miles - Actual: 7 miles
Success - I actually managed to run an entire 7 miles at a slower pace! I felt great at the start again today and with the cooler weather (70F, 87% humidity) it was hard to stay around 8:30/mile, but after 3 miles of fighting the urge to go faster I settled in to a rhythm and ended up with 8:33, 8:28, 8:23, 8:34, 8:34, 8:35 and 8:24.
Stats: 7 miles, 59:35, 8:30/mile average pace
Thursday: Planned: 3 miles - Actual: 5 miles (Trail)
On an overcast and cool morning I decided to head back to the Nature Park and run on the trails. The Border Trail is around 2.2 miles, so I typically only end up running it once on a 5 mile morning given the distance from the house to the trail. I decided that I really wanted to run the Border Trail loop twice to get some more miles on the packed mud instead of the pavement so I walked nearer to the park before starting my run. I nearly got the distance right, but was about 1/4 of a mile off and had to walk the last part of the trail once I hit the 5 mile mark - and then walk the mile home! I'll walk nearer to the park before starting my run next week.
Stats: 5 miles, 49:27, 9:53/mile average pace
Friday: Planned: Rest - Actual: Rest
I just did an upper body and core workout today. 3 x 10 dumbbell curls, 3 x 10 overhead presses, 3 x 10 seated rowers, 3 x 10 press ups and 3 x 30 seconds plank.
Saturday: Planned: 7 miles - Actual: 7 miles @ Marathon Pace
I started later than normal today (11am) and ran 7 miles at Marathon Pace with my hand held water bottle. I settled in to a rhythm quickly and ran what felt like an even effort over the hilly course.
Stats: 7 miles, 58:36, 8:21/mile average pace
Sunday: Planned: 10 miles - Actual: 10 miles
I ran this 10 miler alone today as Steph was away for the weekend. I focused on running at a slower pace and keeping my effort to a minimum. I ran from the house in to Falls River and down to the Upper Neuse Greenway. They have made great progress over the last few weeks and apart from a unfinished 20 yards or so, I ran out to Falls of Neuse Road and back. It really will be nice when the Greenway is finished!
Stats: 10 miles, 1:33:47, 9:22/mile average pace
Total for Week 6: 34 miles
Monday, August 8, 2011
Marathon Training Week 5
Monday: Planned: Rest - Actual: Rest
I felt great after this morning after yesterdays long run but struggled to find the time in the day to do any strength exercises. I did manage to squeeze in 3 x 10 toe raises, 3 x 30 seconds balance on one leg, 3 x 10 single leg squats but that was about it.
Tuesday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
Even though the temperature (74F) and humidity (88%) were still high, it seemed to feel cooler. I ran with Jack along the Greenway and I made sure to keep the pace nice and easy.
Stats: 5 miles, 41:44, 8:20/mile average pace
Wednesday: Planned: 7 miles - Actual: 7 miles (Baby Jogger)
Jack and I went back to Falls River today for our 7 miler. It felt like another cool day even though the temperature (76F) and humidity (75%) were still high - maybe I am finally becoming acclimatized to the heat and humidity! I saw a couple of other runners running hill repeats on one of the hills (I was running down it as they were running up) which just reinforced the fact that this route certainly wasn't flat! The blister that had appeared from the manufacturing defeat in my shoe last week had been quiet until today (until the last mile of the run in fact) as the Band-Aid that I had covering it moved out of position and the skin became irritated.
Stats: 7 miles, 58:37, 8:22/mile average pace
Thursday: Planned: 3 miles - Actual: 5 miles (Trail)
I ran solo today and headed to the trails in Durant Nature Park for a change of scenery and pace. I was great to pull on my trail shoes for the first time in a couple of months and run on the packed dirt trails.
Stats: 5 miles, 46:40, 9:19/mile average pace
Friday: Planned: Rest - Actual: Rest
I did an upper and lower body workout today consisting of 3 x 10 toe raises, 3 x 30 seconds balance on one leg, 3 x 10 single leg squats, 3 x 10 dumbbell curls, 3 x 10 overhead presses, 3 x 10 standing rowers and 3 x 10 press ups.
Saturday: Planned: 7 miles - Actual: 7 miles @ Marathon Pace
Thunderstorms bought some much needed rain to the area overnight and they continued until about 9:30am. I got out the door at 10am and managed to get a couple of miles in before the rain started. It was actually quite nice to run in the rain as it was humid and the rain made it feel like I was running in a warm shower. I ran at something like Marathon Pace today and felt like I had to keep slowing myself down, which I think is a good sign!
Stats: 7 miles, 58:25, 8:20/mile average pace
Sunday: Planned: 14 miles - Actual: 14 miles
Steph and I returned to Umstead to run a route that included just over 5 miles of the Marathon Course. The five miles includes a couple of decent size hills (one is a 160ft climb in 0.9 of a mile and the other is 120ft in 0.65 of a mile) and we are planning on practicing on them as much as we can over the coming months. Overall our 14 miles included over 1100ft in elevation gain on a sunny, warm morning. The 14 miles today took me to 38 miles for the week, which equals my record for one week. Next week is a cut-back week (34 miles total) to allow my body to recover before another mileage increase.
Stats: 14 miles, 2:24:54, 10:20/mile average pace
Total for Week 5: 38 miles
I felt great after this morning after yesterdays long run but struggled to find the time in the day to do any strength exercises. I did manage to squeeze in 3 x 10 toe raises, 3 x 30 seconds balance on one leg, 3 x 10 single leg squats but that was about it.
Tuesday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
Even though the temperature (74F) and humidity (88%) were still high, it seemed to feel cooler. I ran with Jack along the Greenway and I made sure to keep the pace nice and easy.
Stats: 5 miles, 41:44, 8:20/mile average pace
Wednesday: Planned: 7 miles - Actual: 7 miles (Baby Jogger)
Jack and I went back to Falls River today for our 7 miler. It felt like another cool day even though the temperature (76F) and humidity (75%) were still high - maybe I am finally becoming acclimatized to the heat and humidity! I saw a couple of other runners running hill repeats on one of the hills (I was running down it as they were running up) which just reinforced the fact that this route certainly wasn't flat! The blister that had appeared from the manufacturing defeat in my shoe last week had been quiet until today (until the last mile of the run in fact) as the Band-Aid that I had covering it moved out of position and the skin became irritated.
Stats: 7 miles, 58:37, 8:22/mile average pace
Thursday: Planned: 3 miles - Actual: 5 miles (Trail)
I ran solo today and headed to the trails in Durant Nature Park for a change of scenery and pace. I was great to pull on my trail shoes for the first time in a couple of months and run on the packed dirt trails.
Stats: 5 miles, 46:40, 9:19/mile average pace
Friday: Planned: Rest - Actual: Rest
I did an upper and lower body workout today consisting of 3 x 10 toe raises, 3 x 30 seconds balance on one leg, 3 x 10 single leg squats, 3 x 10 dumbbell curls, 3 x 10 overhead presses, 3 x 10 standing rowers and 3 x 10 press ups.
Saturday: Planned: 7 miles - Actual: 7 miles @ Marathon Pace
Thunderstorms bought some much needed rain to the area overnight and they continued until about 9:30am. I got out the door at 10am and managed to get a couple of miles in before the rain started. It was actually quite nice to run in the rain as it was humid and the rain made it feel like I was running in a warm shower. I ran at something like Marathon Pace today and felt like I had to keep slowing myself down, which I think is a good sign!
Stats: 7 miles, 58:25, 8:20/mile average pace
Sunday: Planned: 14 miles - Actual: 14 miles
Steph and I returned to Umstead to run a route that included just over 5 miles of the Marathon Course. The five miles includes a couple of decent size hills (one is a 160ft climb in 0.9 of a mile and the other is 120ft in 0.65 of a mile) and we are planning on practicing on them as much as we can over the coming months. Overall our 14 miles included over 1100ft in elevation gain on a sunny, warm morning. The 14 miles today took me to 38 miles for the week, which equals my record for one week. Next week is a cut-back week (34 miles total) to allow my body to recover before another mileage increase.
Stats: 14 miles, 2:24:54, 10:20/mile average pace
Total for Week 5: 38 miles
Wednesday, August 3, 2011
800 miles!
Today I passed 800 miles for 2011 (215 days), last year I only ran a total 648 miles!
Here are my stats for the year to date according to Garmin Connect.
Here are my stats for the year to date according to Garmin Connect.
| Activities | 132 |
| Calendar Days | 215 |
| Total Distance | 802.73 miles |
| Average Distance | 6.08 miles/activity |
| Time | 114hr 17min 85sec |
| Elevation Gain | 26436 ft |
| Calories | 90234 |
Monday, August 1, 2011
Marathon Training Week 4
Monday: Planned: Rest - Actual: Rest
The 8 mile run at the end of Week 3 really seemed to take it's toll on my body and my legs ached all day today, so I was cautious and took a complete rest day today. I did manage to get to the running store an purchase a new pair of New Balance Minimus Road in a larger size in the hope that my toes would start to feel better.
Tuesday: Planned: 3 miles - Actual: 5 miles
Jack slept until 7am this morning, so I ran without the Baby Jogger. Maybe it was running without the Baby Jogger, but today's run felt easier. The temperature was down slightly (73F) but the humidity was still quite high (90%). The new shoes felt good and my toes felt like they had plenty of space to move around.
Stats: 5 miles, 38:40, 7:44/mile average pace
Wednesday: Planned: 6 miles - Actual: 6 miles (Baby Jogger)
After running a little too fast yesterday in new shoes (which upset my calf muscles), I decided to make a conscious effort to run slower today and ran with my calf sleeves on. It was slightly more humid (95%) but still nicer than last week. I ran with Jack and apart from one mile (8:19) we ran all of the miles at around 8:30/mile pace, which I was much happier with.
Stats: 6 miles, 51:07, 8:31/mile average pace
Thursday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
Jack and I ran at the NCRC Social run this evening and had a great run. It was hot (97F) but the sun was behind clouds for most of the run, so it didn't feel too bad. I wore my calf sleeves again as my calf muscles still felt upset from wearing the new shoes (which I found surprising as they were exactly the same as I had been wearing, just a size bigger). We couldn't do the route that the rest of the group ran as I wouldn't be able to get the Baby Jogger up the steps on the Greenway, so we ran our normal route out towards Shelley Lake.
Stats: 5 miles, 41:12, 8:13/mile average pace
Friday: Planned: Rest - Actual: Rest
I did an upper and lower body workout today consisting of 3 x 10 toe raises, 3 x 30 seconds balance on one leg, 3 x 10 single leg squats, 3 x 10 dumbbell curls, 3 x 10 overhead presses, 3 x 10 standing rowers, 3 x 10 press ups, 3 x 10 squats and 3 x 25 sit ups for a full body workout.
Saturday: Planned: 6 miles @ Marathon Pace - Actual: 6 miles (Baby Jogger)
I had mentioned last week that I wasn't enjoying running the entire length of the Greenway twice on the 6 mile run days, so today I decided to go and run in a different area (Falls River and Bedford). I knew that it was just over 3 miles from Durant road to the the new Upper Neuse Greenway entrance and that early on a Saturday morning would be quiet enough for me to run with Jack on the road (in to traffic of course). It was warmer (81F) but less humid (71%) than it had been for the last couple of weeks and there was also a nice breeze that made it feel like a great morning for a run. I had driven along the route before, but had never run along it and I was surprised that it wasn't as flat as I thought. In fact, the 3 miles out are mostly downhill and the 3 miles back are mostly up hill like a set of stairs. Pushing Jack up hills is no fun, and it certainly wasn't easy getting him up the last few, but overall the run was more enjoyable than running on the Greenway. Towards the end of the run I felt a blister beginning to form on the bottom of my right foot and when I got home I found out why - there was a small manufacturing defect in my shoe that had an additional piece of fabric that hadn't been trimmed correctly. I decided to return my shoes and get another pair (as they were brand new) instead of trying to fix it myself. I ended up not being able to get the same size (10), but ended up with a half size smaller (9.5) which still gave my toes the room they needed.
Stats: 6 miles, 48:57, 8:09/mile average pace
Sunday: Planned: 13 miles - Actual: 13 miles
Today Steph, Christopher and I headed out to Umstead to run part of the Marathon course. We plan on running in Umstead as much as we can on "Long Run" days and this was our first trip together. We started out a little later than normal at 8:45am when it was already hot (75F) and humid (90%). We ran at an easy pace through the entire hilly run (nearly 1000ft of elevation gain) and took a few walk breaks to recover after climbing some of the more difficult hills. I was drenched from head to toe in sweat after the first few miles but apart from being annoying, it didn't have any adverse effect on my running and we completed the full 13 miles that we had planned for the day. We made sure to stay hydrated and refill our water bottles whenever we passed a water fountain and made if back to the car just as the heavens opened and dumped what felt like a months worth of rain in just a few minutes.
Stats: 13 miles, 2:16:45, 10:31/mile average pace
Total for Week 4: 35 miles
The 8 mile run at the end of Week 3 really seemed to take it's toll on my body and my legs ached all day today, so I was cautious and took a complete rest day today. I did manage to get to the running store an purchase a new pair of New Balance Minimus Road in a larger size in the hope that my toes would start to feel better.
Tuesday: Planned: 3 miles - Actual: 5 miles
Jack slept until 7am this morning, so I ran without the Baby Jogger. Maybe it was running without the Baby Jogger, but today's run felt easier. The temperature was down slightly (73F) but the humidity was still quite high (90%). The new shoes felt good and my toes felt like they had plenty of space to move around.
Stats: 5 miles, 38:40, 7:44/mile average pace
Wednesday: Planned: 6 miles - Actual: 6 miles (Baby Jogger)
After running a little too fast yesterday in new shoes (which upset my calf muscles), I decided to make a conscious effort to run slower today and ran with my calf sleeves on. It was slightly more humid (95%) but still nicer than last week. I ran with Jack and apart from one mile (8:19) we ran all of the miles at around 8:30/mile pace, which I was much happier with.
Stats: 6 miles, 51:07, 8:31/mile average pace
Thursday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
Jack and I ran at the NCRC Social run this evening and had a great run. It was hot (97F) but the sun was behind clouds for most of the run, so it didn't feel too bad. I wore my calf sleeves again as my calf muscles still felt upset from wearing the new shoes (which I found surprising as they were exactly the same as I had been wearing, just a size bigger). We couldn't do the route that the rest of the group ran as I wouldn't be able to get the Baby Jogger up the steps on the Greenway, so we ran our normal route out towards Shelley Lake.
Stats: 5 miles, 41:12, 8:13/mile average pace
Friday: Planned: Rest - Actual: Rest
I did an upper and lower body workout today consisting of 3 x 10 toe raises, 3 x 30 seconds balance on one leg, 3 x 10 single leg squats, 3 x 10 dumbbell curls, 3 x 10 overhead presses, 3 x 10 standing rowers, 3 x 10 press ups, 3 x 10 squats and 3 x 25 sit ups for a full body workout.
Saturday: Planned: 6 miles @ Marathon Pace - Actual: 6 miles (Baby Jogger)
I had mentioned last week that I wasn't enjoying running the entire length of the Greenway twice on the 6 mile run days, so today I decided to go and run in a different area (Falls River and Bedford). I knew that it was just over 3 miles from Durant road to the the new Upper Neuse Greenway entrance and that early on a Saturday morning would be quiet enough for me to run with Jack on the road (in to traffic of course). It was warmer (81F) but less humid (71%) than it had been for the last couple of weeks and there was also a nice breeze that made it feel like a great morning for a run. I had driven along the route before, but had never run along it and I was surprised that it wasn't as flat as I thought. In fact, the 3 miles out are mostly downhill and the 3 miles back are mostly up hill like a set of stairs. Pushing Jack up hills is no fun, and it certainly wasn't easy getting him up the last few, but overall the run was more enjoyable than running on the Greenway. Towards the end of the run I felt a blister beginning to form on the bottom of my right foot and when I got home I found out why - there was a small manufacturing defect in my shoe that had an additional piece of fabric that hadn't been trimmed correctly. I decided to return my shoes and get another pair (as they were brand new) instead of trying to fix it myself. I ended up not being able to get the same size (10), but ended up with a half size smaller (9.5) which still gave my toes the room they needed.
Stats: 6 miles, 48:57, 8:09/mile average pace
Sunday: Planned: 13 miles - Actual: 13 miles
Today Steph, Christopher and I headed out to Umstead to run part of the Marathon course. We plan on running in Umstead as much as we can on "Long Run" days and this was our first trip together. We started out a little later than normal at 8:45am when it was already hot (75F) and humid (90%). We ran at an easy pace through the entire hilly run (nearly 1000ft of elevation gain) and took a few walk breaks to recover after climbing some of the more difficult hills. I was drenched from head to toe in sweat after the first few miles but apart from being annoying, it didn't have any adverse effect on my running and we completed the full 13 miles that we had planned for the day. We made sure to stay hydrated and refill our water bottles whenever we passed a water fountain and made if back to the car just as the heavens opened and dumped what felt like a months worth of rain in just a few minutes.
Stats: 13 miles, 2:16:45, 10:31/mile average pace
Total for Week 4: 35 miles
Wednesday, July 27, 2011
Hoping that August isn't cursed!
I haven't had much luck running in August over the last couple of years, in fact, I have logged 9 and 0 miles in the last two years in the month of August due to injury.
In 2009 I slipped on a curb in Houston (an event that is now referred to as the 'Houston Shuffle' in our house), tweaked my right ankle and stretched my Achilles tendon. I tried running on it, made it worse and eventually had to take a break from running.
In 2010 I fell foul to the "too much, too fast, too soon" mistake when I attempted to train for the Marine Corps Marathon and hurt my left Achilles tendon and then my right shin and calf muscle. These injuries started in May and by the time I got to August I had deferred my Marine Corps entry and stopped running to allow my body to heal.
So, we are now just a few days away from August 1st, 2011 and I am hoping that I get to September 1st, 2011 in one piece!
In 2009 I slipped on a curb in Houston (an event that is now referred to as the 'Houston Shuffle' in our house), tweaked my right ankle and stretched my Achilles tendon. I tried running on it, made it worse and eventually had to take a break from running.
In 2010 I fell foul to the "too much, too fast, too soon" mistake when I attempted to train for the Marine Corps Marathon and hurt my left Achilles tendon and then my right shin and calf muscle. These injuries started in May and by the time I got to August I had deferred my Marine Corps entry and stopped running to allow my body to heal.
So, we are now just a few days away from August 1st, 2011 and I am hoping that I get to September 1st, 2011 in one piece!
Monday, July 25, 2011
Marathon Training Week 3
Monday: Planned: Rest - Actual: Rest
My body felt great after the 11 miler the day before apart from a callus/corn/blister that seemed to have developed on the bottom of my left little toe. I have nearly constant problems with this toe as it underlaps the toe next to it even when I don't have shoes on. This means that part of the toe is "squashed" with every step that I take and the pressure eventually creates a callus/corn that becomes painful. I haven't managed to find a solution to the problem yet although band-aids do provide some help and eventually the pain goes away. Unfortunately the band-aids don't stay on during long runs (I have tried lots of different types, but they all eventually work their way off). My toe pain didn't stop me from doing a upper body (30 dumbbell curls, 30 overhead presses and 30 standing rowers, 30 press ups) and lower body (2 minutes eyes closed single leg balances, crazy feet) work out.
Tuesday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
I knew this would be the last morning for a while where the temperature and humidity were tolerable (it was 72F with 77% humidity) so I made sure to I got out early and enjoyed the run with Jack.
Stats: 5 miles, 40:41, 8:08/mile average pace
Wednesday: Planned: 6 miles - Actual: 6 miles (Baby Jogger)
The heat (77F) and humidity (93%) were awful, combined with the fact I had to run the Greenway from end to end twice to get to 6 miles made this run uncomfortable from the start (it is mentally challenging to get so close to home only to have to turn around and run another 3 miles). I ran in my Nike Free's for the first time in a while to give the little toe callus/corn some extra padding.
Stats: 6 miles, 49:39, 8:16/mile average pace
Thursday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
I arrived a little late to the NCRC Social Run and had to run on my own as everyone else was doing a 5K route and I wanted to do 5 miles. I actually enjoyed a break from the humidity (45%) and the high temperatures (97F) didn't bother me too much. Jack and I went through the first mile in 7:24 and then relaxed a little for miles of 7:44, 7:50, 7:55 and 7:52. I wore my Nike Free's again as they certainly didn't make the callus/corn on my little toe any worse the day before.
Stats: 5 miles, 38:47, 7:45/mile average pace
Friday: Planned: Rest - Actual: Rest
In hindsight, I shouldn't have pushed my legs as hard during this workout as I did (because I really felt it on Saturday and Sunday). I did 3 x 10 forward lunges, 3 x 10 backwards lunges, 3 x 10 toe raises, 3 x 30 seconds balance on one leg, 3 x 10 single leg heel drops, 3 x 10 single leg squats, 3 x 10 straight leg lifts, 3 x 10 single leg bridges, 3 x 10 hip abductors, 3 x 10 dumbbell curls, 3 x 10 overhead presses, 3 x 10 standing rowers, 3 x 10 press ups, 3 x 10 squats and 3 x 25 sit ups for a full body workout.
Saturday: Planned: 6 miles - Actual: 6 miles (Baby Jogger)
The temperature (80F) and humidity (77%) combined with the full body workout the day before made the last three miles of this 6 mile run harder than they should have been. Jack woke up early, so we managed to get out the door 30 minutes earlier than normal but it was hot and muggy and I was covered in sweat nearly immediately. I ran the same 6 mile route as on Wednesday and it was mentally hard to push up the hill towards the halfway turn around with my legs screaming that they had had enough. I pushed through though and completed the run.
Stats: 6 miles, 50:11, 8:21/mile average pace
Sunday: Planned: 8 miles - Actual: 8 miles
80F with 80% humidity made this 8 miler seem like 16. My legs felt heavier than they did on Saturday and both Steph and I were very glad when it was over.
Stats: 8 miles, 1:15:19, 9:24/mile average pace
Total for Week 3: 30 miles
My body felt great after the 11 miler the day before apart from a callus/corn/blister that seemed to have developed on the bottom of my left little toe. I have nearly constant problems with this toe as it underlaps the toe next to it even when I don't have shoes on. This means that part of the toe is "squashed" with every step that I take and the pressure eventually creates a callus/corn that becomes painful. I haven't managed to find a solution to the problem yet although band-aids do provide some help and eventually the pain goes away. Unfortunately the band-aids don't stay on during long runs (I have tried lots of different types, but they all eventually work their way off). My toe pain didn't stop me from doing a upper body (30 dumbbell curls, 30 overhead presses and 30 standing rowers, 30 press ups) and lower body (2 minutes eyes closed single leg balances, crazy feet) work out.
Tuesday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
I knew this would be the last morning for a while where the temperature and humidity were tolerable (it was 72F with 77% humidity) so I made sure to I got out early and enjoyed the run with Jack.
Stats: 5 miles, 40:41, 8:08/mile average pace
Wednesday: Planned: 6 miles - Actual: 6 miles (Baby Jogger)
The heat (77F) and humidity (93%) were awful, combined with the fact I had to run the Greenway from end to end twice to get to 6 miles made this run uncomfortable from the start (it is mentally challenging to get so close to home only to have to turn around and run another 3 miles). I ran in my Nike Free's for the first time in a while to give the little toe callus/corn some extra padding.
Stats: 6 miles, 49:39, 8:16/mile average pace
Thursday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
I arrived a little late to the NCRC Social Run and had to run on my own as everyone else was doing a 5K route and I wanted to do 5 miles. I actually enjoyed a break from the humidity (45%) and the high temperatures (97F) didn't bother me too much. Jack and I went through the first mile in 7:24 and then relaxed a little for miles of 7:44, 7:50, 7:55 and 7:52. I wore my Nike Free's again as they certainly didn't make the callus/corn on my little toe any worse the day before.
Stats: 5 miles, 38:47, 7:45/mile average pace
Friday: Planned: Rest - Actual: Rest
In hindsight, I shouldn't have pushed my legs as hard during this workout as I did (because I really felt it on Saturday and Sunday). I did 3 x 10 forward lunges, 3 x 10 backwards lunges, 3 x 10 toe raises, 3 x 30 seconds balance on one leg, 3 x 10 single leg heel drops, 3 x 10 single leg squats, 3 x 10 straight leg lifts, 3 x 10 single leg bridges, 3 x 10 hip abductors, 3 x 10 dumbbell curls, 3 x 10 overhead presses, 3 x 10 standing rowers, 3 x 10 press ups, 3 x 10 squats and 3 x 25 sit ups for a full body workout.
Saturday: Planned: 6 miles - Actual: 6 miles (Baby Jogger)
The temperature (80F) and humidity (77%) combined with the full body workout the day before made the last three miles of this 6 mile run harder than they should have been. Jack woke up early, so we managed to get out the door 30 minutes earlier than normal but it was hot and muggy and I was covered in sweat nearly immediately. I ran the same 6 mile route as on Wednesday and it was mentally hard to push up the hill towards the halfway turn around with my legs screaming that they had had enough. I pushed through though and completed the run.
Stats: 6 miles, 50:11, 8:21/mile average pace
Sunday: Planned: 8 miles - Actual: 8 miles
80F with 80% humidity made this 8 miler seem like 16. My legs felt heavier than they did on Saturday and both Steph and I were very glad when it was over.
Stats: 8 miles, 1:15:19, 9:24/mile average pace
Total for Week 3: 30 miles
Monday, July 18, 2011
Marathon Training Week 2
Monday: Planned: Rest - Actual: Rest
I wasn't sure how my body would react to the slower than normal pace during Sunday's 10 miler, but I felt great when I woke up and decided to take Jack and the dogs for a walk. Later in the day I did an upper body (30 dumbbell curls, 30 overhead presses and 30 standing rowers), core (30 press ups, 50 sit ups and 30 squats) and lower body (30 forward lunges, 30 backwards lunges, 30 one-legged squats and 30 toe raises) workout.
Tuesday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
It was hot on Tuesday morning and I decided to see how running without a top on would feel. I love my technical shirts that "wick moisture" away from my skin but even they don't work very well when the heat (80F) and humidity (85%) are as high as the were for this run - I end up wearing a top that is full of sweat for the majority of the run and still being covered in moisture once the shirt reaches its saturation point. I felt a little cooler without a shirt but I really enjoyed not having to wear a saturated shirt of 40 minutes! The run itself was uneventful apart from the fact that I passed the 700 mile mark for 2011!
Stats: 5 miles, 41:13, 8:14/mile average pace
Wednesday: Planned: 5 miles - Actual: 5 miles (Baby Jogger)
With the temperature being about the same as yesterday (78F) and the humidity a touch higher (88%) I ran topless again and enjoyed it. I wore my Nike Free 3.0's again to give my feet a little break from my New Balance Minimus Road's and ran at about the same pace as yesterday.
Stats: 5 miles, 40:52, 8:10/mile average pace
Thursday: Planned: 3 miles - Actual: 5 miles
I had planned to run at the NCRC Social Run this evening but after a minor car accident occurred on our driveway (no injuries, but the Subaru is now in the shop), I didn't really have time to get to Crabtree Valley Mall for the run. I took out my frustration in the best way possible - with a hard run. The sun was out at 6:30pm with a temperature of 86F but lower than normal humidity at 38%. I left Jack at home with Granny, took my hand held water bottle with me to make sure I stayed hydrated and went out on Durant Road and ran to Capital Hills and back. I took half a mile to warm up and then put in miles of 6:58, 7:03, 7:23 and 7:18. I certainly felt better after my run.
Stats: 5 miles, 36:32, 7:18/mile average pace
Friday: Planned: Rest - Actual: Rest
I did an upper body (30 dumbbell curls, 30 overhead presses and 30 standing rowers), core (30 press ups, 50 sit ups and 30 squats) and lower body (1 minute eyes close single leg balances, 30 one-legged squats and 30 toe raises) workout.
Saturday: Planned: 5 miles - Actual: 5 miles @ Marathon Pace
I took the opportunity to run without Jack on a cooler than normal morning (67F, 78% humidity) and went for a Marathon Pace Run along the new Upper Neuse Greenway. I had run on this Greenway (which is still under construction) a couple of months ago, so I wanted to see what progress had been made. I set out with 8:30/mile in mind but passed the first mile point at 8:16. I had been running very conservatively and even checking my watch frequently, but I still couldn't seem to settle in to an 8:30/mile rhythm. I completed the next two miles both in 8:16 and laughed to myself that at least I was consistent. The Greenway had only been extended by about half a mile in the two months so I still had to backtrack twice (who knows when they'll actually finish it and I hope it was a fixed price contract!). I finished out with miles of 8:25 and 8:11 and hardly even broke a sweat! It really was a nice change to have such a cool morning.
Stats: 5 miles, 41:28, 8:17/mile average pace
Sunday: Planned: 11 miles - Actual: 11 miles
I ran my long run with Steph and Christopher again this week at Shelley Lake. The cooler weather was still around (72-75F, 65% humidity) and we enjoyed the chance to get 11 miles in. We ran a slightly different route this week and used the Alleghany Trail which has a small area that is unpaved and a large set of stairs that you have to use to get from the Trail along Crabtree Creek up to the road. It also has more hills than the route that takes us along behind Crabtree Valley Mall (which we ran last week).
Stats: 11 miles, 1:54:05, 10:22/mile average pace
Total for Week 2: 31 miles
I wasn't sure how my body would react to the slower than normal pace during Sunday's 10 miler, but I felt great when I woke up and decided to take Jack and the dogs for a walk. Later in the day I did an upper body (30 dumbbell curls, 30 overhead presses and 30 standing rowers), core (30 press ups, 50 sit ups and 30 squats) and lower body (30 forward lunges, 30 backwards lunges, 30 one-legged squats and 30 toe raises) workout.
Tuesday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
It was hot on Tuesday morning and I decided to see how running without a top on would feel. I love my technical shirts that "wick moisture" away from my skin but even they don't work very well when the heat (80F) and humidity (85%) are as high as the were for this run - I end up wearing a top that is full of sweat for the majority of the run and still being covered in moisture once the shirt reaches its saturation point. I felt a little cooler without a shirt but I really enjoyed not having to wear a saturated shirt of 40 minutes! The run itself was uneventful apart from the fact that I passed the 700 mile mark for 2011!
Stats: 5 miles, 41:13, 8:14/mile average pace
Wednesday: Planned: 5 miles - Actual: 5 miles (Baby Jogger)
With the temperature being about the same as yesterday (78F) and the humidity a touch higher (88%) I ran topless again and enjoyed it. I wore my Nike Free 3.0's again to give my feet a little break from my New Balance Minimus Road's and ran at about the same pace as yesterday.
Stats: 5 miles, 40:52, 8:10/mile average pace
Thursday: Planned: 3 miles - Actual: 5 miles
I had planned to run at the NCRC Social Run this evening but after a minor car accident occurred on our driveway (no injuries, but the Subaru is now in the shop), I didn't really have time to get to Crabtree Valley Mall for the run. I took out my frustration in the best way possible - with a hard run. The sun was out at 6:30pm with a temperature of 86F but lower than normal humidity at 38%. I left Jack at home with Granny, took my hand held water bottle with me to make sure I stayed hydrated and went out on Durant Road and ran to Capital Hills and back. I took half a mile to warm up and then put in miles of 6:58, 7:03, 7:23 and 7:18. I certainly felt better after my run.
Stats: 5 miles, 36:32, 7:18/mile average pace
Friday: Planned: Rest - Actual: Rest
I did an upper body (30 dumbbell curls, 30 overhead presses and 30 standing rowers), core (30 press ups, 50 sit ups and 30 squats) and lower body (1 minute eyes close single leg balances, 30 one-legged squats and 30 toe raises) workout.
Saturday: Planned: 5 miles - Actual: 5 miles @ Marathon Pace
I took the opportunity to run without Jack on a cooler than normal morning (67F, 78% humidity) and went for a Marathon Pace Run along the new Upper Neuse Greenway. I had run on this Greenway (which is still under construction) a couple of months ago, so I wanted to see what progress had been made. I set out with 8:30/mile in mind but passed the first mile point at 8:16. I had been running very conservatively and even checking my watch frequently, but I still couldn't seem to settle in to an 8:30/mile rhythm. I completed the next two miles both in 8:16 and laughed to myself that at least I was consistent. The Greenway had only been extended by about half a mile in the two months so I still had to backtrack twice (who knows when they'll actually finish it and I hope it was a fixed price contract!). I finished out with miles of 8:25 and 8:11 and hardly even broke a sweat! It really was a nice change to have such a cool morning.
Stats: 5 miles, 41:28, 8:17/mile average pace
Sunday: Planned: 11 miles - Actual: 11 miles
I ran my long run with Steph and Christopher again this week at Shelley Lake. The cooler weather was still around (72-75F, 65% humidity) and we enjoyed the chance to get 11 miles in. We ran a slightly different route this week and used the Alleghany Trail which has a small area that is unpaved and a large set of stairs that you have to use to get from the Trail along Crabtree Creek up to the road. It also has more hills than the route that takes us along behind Crabtree Valley Mall (which we ran last week).
Stats: 11 miles, 1:54:05, 10:22/mile average pace
Total for Week 2: 31 miles
Monday, July 11, 2011
Marathon Training Week 1
Monday: Planned: Rest - Actual: Rest
I certainly needed a rest day after my 13ish miles in Umstead the day before. I had returned from Los Angeles early on Saturday morning (with zero sleep on the red-eye flight) and not slept particularly well Saturday night which combined with a later than normal start (8:45am) meant the heat and humidity really took it's toll on my body. I did do some upper body weight exercises for the first time in a long time and took Jack and the dogs for a walk along the Greenway, but that was about it.
Tuesday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
It really isn't worth the effort of getting up, having breakfast and getting Jack in the Jogging Stroller for just 3 miles, so I ran my usual 5 miles along the Greenway. 5 miles fits nicely in to Jack's morning schedule as he has breast milk at 6am and the breakfast fruit at 8am giving me a nice window between 6:15 and 8am to get some breakfast and out the door (by 7am) and then back in the house when it is time for his 8am food. 5 miles along the Greenway at 7am in July is pretty much the same every day with temperatures in the low 70s and humidity around 80% which I find uncomfortable when pushing the Jogger but I can typically hold a 8:30/mile pace with a moderate level of effort. Today's run was slightly different as I felt like I was dragging for the first 2 miles (8:57, 8:47) before I began to feel better and the pace picked up without my the effort increasing. Maybe my body had forgotten how to deal with the heat and humidity after my week of running in the cooler temperatures in LA.
Stats: 5 miles, 42:52, 8:33/mile average pace
Wednesday: Planned: 5 miles - Actual: 5 miles (Baby Jogger)
Much the same as Tuesday as I felt like I was dragging in the first couple of miles before it suddenly felt easier. I ran in my Nike Free 3's today to give my feet a change from my New Balance Minimus Road's that I run in most days now. I did my lower body workout (balancing, lunges, leg lifts and bridges)
Stats: 5 miles, 42:34, 8:30/mile average pace
Thursday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
I took Jack to the NCRC Social Run on Thursday evening and we ran 5 miles along the Crabtree Creek Greenway. The temperature was nearer 90 but the humidity was much lower and it felt slightly easier to run at a 9:00/mile pace for 5 miles that it had done in the mornings on the previous two days.
Stats: 5 miles, 45:29, 9:05/mile average pace
Friday: Planned: Rest - Actual: Rest
I did my upper body weights workout along with some core and lower body exercises.
Saturday: Planned: 5 miles @ Marathon Pace - Actual: 5 miles with 3 @ Tempo (Baby Jogger)
I had been struggling with how to do a Marathon Pace workout with the Baby Jogger for a few weeks and still hadn't worked it out as I pushed Jack up the hill to the Greenway entrance. I do most of my Baby Jogger runs at what will be my Marathon Pace (8:30 - 8:45/mile) but this Marathon Pace run is meant to train my body how to run at that pace more efficiently - which is certainly not something I can simulate pushing 40lbs! That being said, I didn't want this to be another typical 5 mile Baby Jogger run so I decided to push the middle 3 miles at a Tempo pace (challenging but manageable pace). I warmed up with an 8:10 mile and then increased the effort for miles at 7:55, 7:50 and 7:55 before slowing down for a 8:15 final mile. I'll have no choice but to leave Jack at home when the Marathon Pace runs get longer than 7 miles (Week 6) so I can perform the workout correctly, but until then we will continue to run Tempo runs instead.
Stats: 5 miles, 40:06, 8:01/mile average pace
Sunday: Planned: 10 miles - Actual: 10 miles
This was my first "Long, Slow Distance Run" with Steph and Christopher and it went really well. Steph picked me up at 6:45am and we drove to Christopher's house before starting our run in the Shelley Lake area at around 7:10am. It was nice to have some other people to run the longer distance with as we chatted the entire 10 miles which not only helped the time pass by quickly but also ensured that we ran at an easy pace (as we could actually hold a conversation). We finished our 10 miles in just over 1 hour 41 minutes at a nice, easy 10:09/mile pace which is a pace that I typically struggle to run at when I am on my own (I always end up running faster even when I am constantly telling myself to slow down).
Stats: 10 miles, 1:41:34, 10:09/mile average pace
Total for Week 1: 30 miles
I certainly needed a rest day after my 13ish miles in Umstead the day before. I had returned from Los Angeles early on Saturday morning (with zero sleep on the red-eye flight) and not slept particularly well Saturday night which combined with a later than normal start (8:45am) meant the heat and humidity really took it's toll on my body. I did do some upper body weight exercises for the first time in a long time and took Jack and the dogs for a walk along the Greenway, but that was about it.
Tuesday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
It really isn't worth the effort of getting up, having breakfast and getting Jack in the Jogging Stroller for just 3 miles, so I ran my usual 5 miles along the Greenway. 5 miles fits nicely in to Jack's morning schedule as he has breast milk at 6am and the breakfast fruit at 8am giving me a nice window between 6:15 and 8am to get some breakfast and out the door (by 7am) and then back in the house when it is time for his 8am food. 5 miles along the Greenway at 7am in July is pretty much the same every day with temperatures in the low 70s and humidity around 80% which I find uncomfortable when pushing the Jogger but I can typically hold a 8:30/mile pace with a moderate level of effort. Today's run was slightly different as I felt like I was dragging for the first 2 miles (8:57, 8:47) before I began to feel better and the pace picked up without my the effort increasing. Maybe my body had forgotten how to deal with the heat and humidity after my week of running in the cooler temperatures in LA.
Stats: 5 miles, 42:52, 8:33/mile average pace
Wednesday: Planned: 5 miles - Actual: 5 miles (Baby Jogger)
Much the same as Tuesday as I felt like I was dragging in the first couple of miles before it suddenly felt easier. I ran in my Nike Free 3's today to give my feet a change from my New Balance Minimus Road's that I run in most days now. I did my lower body workout (balancing, lunges, leg lifts and bridges)
Stats: 5 miles, 42:34, 8:30/mile average pace
Thursday: Planned: 3 miles - Actual: 5 miles (Baby Jogger)
I took Jack to the NCRC Social Run on Thursday evening and we ran 5 miles along the Crabtree Creek Greenway. The temperature was nearer 90 but the humidity was much lower and it felt slightly easier to run at a 9:00/mile pace for 5 miles that it had done in the mornings on the previous two days.
Stats: 5 miles, 45:29, 9:05/mile average pace
Friday: Planned: Rest - Actual: Rest
I did my upper body weights workout along with some core and lower body exercises.
Saturday: Planned: 5 miles @ Marathon Pace - Actual: 5 miles with 3 @ Tempo (Baby Jogger)
I had been struggling with how to do a Marathon Pace workout with the Baby Jogger for a few weeks and still hadn't worked it out as I pushed Jack up the hill to the Greenway entrance. I do most of my Baby Jogger runs at what will be my Marathon Pace (8:30 - 8:45/mile) but this Marathon Pace run is meant to train my body how to run at that pace more efficiently - which is certainly not something I can simulate pushing 40lbs! That being said, I didn't want this to be another typical 5 mile Baby Jogger run so I decided to push the middle 3 miles at a Tempo pace (challenging but manageable pace). I warmed up with an 8:10 mile and then increased the effort for miles at 7:55, 7:50 and 7:55 before slowing down for a 8:15 final mile. I'll have no choice but to leave Jack at home when the Marathon Pace runs get longer than 7 miles (Week 6) so I can perform the workout correctly, but until then we will continue to run Tempo runs instead.
Stats: 5 miles, 40:06, 8:01/mile average pace
Sunday: Planned: 10 miles - Actual: 10 miles
This was my first "Long, Slow Distance Run" with Steph and Christopher and it went really well. Steph picked me up at 6:45am and we drove to Christopher's house before starting our run in the Shelley Lake area at around 7:10am. It was nice to have some other people to run the longer distance with as we chatted the entire 10 miles which not only helped the time pass by quickly but also ensured that we ran at an easy pace (as we could actually hold a conversation). We finished our 10 miles in just over 1 hour 41 minutes at a nice, easy 10:09/mile pace which is a pace that I typically struggle to run at when I am on my own (I always end up running faster even when I am constantly telling myself to slow down).
Stats: 10 miles, 1:41:34, 10:09/mile average pace
Total for Week 1: 30 miles
Friday, July 1, 2011
Finally, Marathon Training Is About To Begin
I have just a couple more days to wait until I am officially training for the City of Oaks Marathon and I am feeling a combination of excited and nervous. I am excited because I am a step nearer to running my first Marathon and I enjoy running more when I have a goal to work towards, but I am nervous that my body won't be able to handle the strain of running over 650 miles in 18 weeks and that injury will prevent me from lining up at the start line of a Marathon for the second year in a row.
In order to try to avoid getting injured, I have decided to use a more "typical" Marathon training plan than I used last year (when I used the "Run Less, Run Faster" approach of only running three times a week). The year I will be running 5 days a week. The week day runs will range in distance from 3 to 10 miles but will all be at an "easy" pace. On most weeks, Saturday will be a "Marathon Pace" day with a range of 5 to 10 miles at Marathon Pace. Sunday will be "long run" day with distances ranging from 8 to 20 miles (I will run three 20 mile long runs during my training). Here is a link to my Training Plan.
I feel like I have a good base level of fitness (much better that last year) as I have covered over 650 miles so far this year and my last 10 weeks of running (not including this week) have been 31, 38, 20, 36, 20, 33, 32, 25, 34 and 18 miles respectively. I am hoping that the good base combined with a lower number of miles at faster than race pace will help me avoid injury during training this time around.
I have set myself a single goal of finishing the Marathon. Running 26.2 miles will be a new experience for me and I have no idea how I am going to react physically or mentally and I don't want to add additional, unnecessary pressure to myself by setting a time goal. That being said, I have picked a pace (8:30-9:00 per mile) that I will at train to be able to run and at should be able to run the entire distance at.
To put that pace in to perspective, based on my recent Half Marathon time (1 hour 36 minutes), an experienced Marathoner would typically be able to run a Marathon in 3 hours 20 minutes (7:40/mile). I am hoping that that difference of about a minute per mile will give me a better chance of a) getting through the training in one piece and b) getting through the race!
I will try my best to blog weekly updates on my progress but for those of you that want to follow me more closely, you can follow me on dailymile.com here where I will be uploading each of my training runs along with some comments within a few hours of each run.
In order to try to avoid getting injured, I have decided to use a more "typical" Marathon training plan than I used last year (when I used the "Run Less, Run Faster" approach of only running three times a week). The year I will be running 5 days a week. The week day runs will range in distance from 3 to 10 miles but will all be at an "easy" pace. On most weeks, Saturday will be a "Marathon Pace" day with a range of 5 to 10 miles at Marathon Pace. Sunday will be "long run" day with distances ranging from 8 to 20 miles (I will run three 20 mile long runs during my training). Here is a link to my Training Plan.
I feel like I have a good base level of fitness (much better that last year) as I have covered over 650 miles so far this year and my last 10 weeks of running (not including this week) have been 31, 38, 20, 36, 20, 33, 32, 25, 34 and 18 miles respectively. I am hoping that the good base combined with a lower number of miles at faster than race pace will help me avoid injury during training this time around.
I have set myself a single goal of finishing the Marathon. Running 26.2 miles will be a new experience for me and I have no idea how I am going to react physically or mentally and I don't want to add additional, unnecessary pressure to myself by setting a time goal. That being said, I have picked a pace (8:30-9:00 per mile) that I will at train to be able to run and at should be able to run the entire distance at.
To put that pace in to perspective, based on my recent Half Marathon time (1 hour 36 minutes), an experienced Marathoner would typically be able to run a Marathon in 3 hours 20 minutes (7:40/mile). I am hoping that that difference of about a minute per mile will give me a better chance of a) getting through the training in one piece and b) getting through the race!
I will try my best to blog weekly updates on my progress but for those of you that want to follow me more closely, you can follow me on dailymile.com here where I will be uploading each of my training runs along with some comments within a few hours of each run.
Monday, June 6, 2011
Hills, Hills and more Hills
In preparation for my marathon training (which starts officially on Monday July 4th) I have switched to a five run per week training schedule (Tuesday, Wednesday, Thursday, Saturday and Sunday) and have been maintaining my base fitness with around 30 miles per week.
This last Saturday was an unusually cool morning with low humidity so I decided to go out to Umstead Park and run the "hilly" portion of the City of Oaks Marathon course.
My Garmin Connect activity page shows the map but the most interesting part is the elevation chart that I copied in below:
The Marathon course doesn't include the first and last 3 miles, but I ran those as I needed to park my car somewhere! The hill at mile 4 is nearly a mile long and a steady 150ft incline and will be at mile 20 of the Marathon course. I practiced a new hill climbing technique of short strides at a high cadence (number of strides per minute) and felt like I climbed the hill more efficiently than in the past.
Miles 5 to 9.5 are along "Turkey Creek Trail" which isn't actually part of the Marathon course but runs parallel to a road that is (Ebenezer Church Road). Turkey Creek has a reputation of being hilly and a real challenge and although the couple of miles were mostly relativity easy, once I got to mile 8 I could see where the reputation came from! I was tired by this point and I struggled even with the short quick strides but I enjoyed the challenge and hope that as I run this route more often my ability to climb these hills will improve.
I finished the run having covered 13.5 miles and 1035ft of elevation gain and with a huge blood blister on one of my toes (that is the last time I will be running in my Saucony Kinvaras!).
This last Saturday was an unusually cool morning with low humidity so I decided to go out to Umstead Park and run the "hilly" portion of the City of Oaks Marathon course.
My Garmin Connect activity page shows the map but the most interesting part is the elevation chart that I copied in below:
The Marathon course doesn't include the first and last 3 miles, but I ran those as I needed to park my car somewhere! The hill at mile 4 is nearly a mile long and a steady 150ft incline and will be at mile 20 of the Marathon course. I practiced a new hill climbing technique of short strides at a high cadence (number of strides per minute) and felt like I climbed the hill more efficiently than in the past.
Miles 5 to 9.5 are along "Turkey Creek Trail" which isn't actually part of the Marathon course but runs parallel to a road that is (Ebenezer Church Road). Turkey Creek has a reputation of being hilly and a real challenge and although the couple of miles were mostly relativity easy, once I got to mile 8 I could see where the reputation came from! I was tired by this point and I struggled even with the short quick strides but I enjoyed the challenge and hope that as I run this route more often my ability to climb these hills will improve.
I finished the run having covered 13.5 miles and 1035ft of elevation gain and with a huge blood blister on one of my toes (that is the last time I will be running in my Saucony Kinvaras!).
Monday, April 25, 2011
Marathon Change!
I have decided to run the City of Oaks Marathon here in Raleigh this year instead of the Marine Corps. Marathon in DC. There were a number of factors that influenced my decision, but the main ones were:
Cost: A full weekend in DC including hotels, food and gas for the 600 mile round trip would have been very expensive.
Number of runners: I enjoy smaller races much more than large races with lots of runners. Not only is it more enjoyable during the race (there are 35000 runners in the Marine Corps Marathon), but the start of the race is easier to get to and more relaxed in smaller races. I'd need to take a bus/taxi hours before the start in DC and most likely not get to see Elizabeth and Jack before the race, but in Raleigh I can drive from my house and park at the start.
Chance to train on the course: The City of Oaks has some tough hilly portions in Umstead which I will be able to train on in the months before the race. I seem to run better, more relaxed races on courses that I know and having trained on the harder portions of the course (which are in the 20-24 mile range) should help me get through them on race day.
I have 27 weeks to go until the City of Oaks Marathon and I plan to gradually increase my weekly mileage over the next 9 weeks and then start an 18 week training plan.
Cost: A full weekend in DC including hotels, food and gas for the 600 mile round trip would have been very expensive.
Number of runners: I enjoy smaller races much more than large races with lots of runners. Not only is it more enjoyable during the race (there are 35000 runners in the Marine Corps Marathon), but the start of the race is easier to get to and more relaxed in smaller races. I'd need to take a bus/taxi hours before the start in DC and most likely not get to see Elizabeth and Jack before the race, but in Raleigh I can drive from my house and park at the start.
Chance to train on the course: The City of Oaks has some tough hilly portions in Umstead which I will be able to train on in the months before the race. I seem to run better, more relaxed races on courses that I know and having trained on the harder portions of the course (which are in the 20-24 mile range) should help me get through them on race day.
I have 27 weeks to go until the City of Oaks Marathon and I plan to gradually increase my weekly mileage over the next 9 weeks and then start an 18 week training plan.
Wednesday, April 13, 2011
Raleigh Rocks Half Marathon
Well, all the training paid off! I smashed my Half Marathon PR by 5 minutes and exceeded all of my expectations by finishing in 1:36:40 - an average pace of 7:22/mile.
I had been following the weather forecast for race morning closely for 7 days and had seen the forecast change from rain/thunderstorms to hot and humid and for a few days it seemed like all my training would be for nothing as the conditions would be too difficult to even break my existing PR, let alone get under 1:40:00. Luckily, the conditions on race morning turned out to be nearly perfect - 55F (12C) with cloudy skies.
Along with the weather, I had been nervous about the hills on the course. The elevation map below shows the hills between miles 1 and 3 and then between miles 9 and 11. I wasn't overly worried about the hill at the beginning of the course as I was fairly confident that the adrenaline from the start of the race would carry me through (and I had run on that hill a few times before in 5K races). I was however not looking forward to the hills between miles 9 and 11 following a significant downhill between miles 7 and 9. Two uphill miles on tired legs would be a challenge!
On race morning I got up at 5:30am after somewhere between 4 and 5 hours sleep. This time last year 4-5 hours of sleep would have been a significant problem on race morning, but now with Jack I typically get somewhere between 5 and 6 hours a night so I was relatively well rested. I had already laid out my clothes and attached my bib with built-in timing chip to my singlet the night before and filled my water bottles. I had my normal breakfast and got dressed in my singlet, shorts, calf compression sleeves and shorts. I drank 10oz of Gatorade over the next hour and Elizabeth, Jack and I left the house at 6:30am.
We arrived at the RBC Center a little before 7am and had plenty of time to get Jack in his stroller, make a quick stop at a porta-loo and walk most of the way to the location that Elizabeth and Jack would be watching me pass twice during the race. I took my first GU (a new favor with some caffeine) of the day about 15 minutes before the start of the race and did my pre-race warm-up and stretches on the way back to the start line.
I entered the starting corrals fairly near the front as I knew it would be a small race (I hadn't seen any bib numbers higher than 2000) and bounced and stretched for the next 8 minutes or so until the race started. For the first time on race morning I focused on the 13.1 miles ahead of me. I had been focused on many other things until this point (waking up at the right time, breakfast, hydration, clothing, getting Jack up, getting to the arena on time, finding a bathroom, getting Elizabeth and Jack to the right location and then warming up and stretching) and now my thoughts switched to the Half Marathon that I was about to run.
I went back over my training. I had covered 319 miles in 2011. I had run faster at the track that ever before. I had breezed through my tempo runs and even had to focus on slowing down to run 7:35/mile on many occasions. I had run three 12 mile and one 15 mile long runs in the last 6 weeks and I felt stronger and more in control of my running form than ever before. I was ready to break 1:40 and I was ready for this race to start! The starter called us to our marks a little after 7:30am and then we were off and running.
Mile 1 (6:49). The first mile was a loop of the RBC Center. I had run this loop a couple of times in 5K races and knew that it was mostly flat or downhill for the first 3/4 before the first 1.5 mile climb began. I never sprint away from the starting line, but I did let the caffeine boost from my GU take me out at a comfortable pace as I worked out the best position for my fuel belt which was bouncing up and down and twisting around my body. After half a mile of adjustments, the bouncing and twisting stopped and I settled in to an early rhythm. I glanced at my watch and saw I was 30 seconds or so ahead of my goal pace. I wasn't worried as we had been running downhill and the first decent hill was coming up.
Miles 2 (7:10) and 3 (7:06). I passed Elizabeth and Jack (and a number of other race supporters) half way through mile 2 and the shouts of "Go Daddy" made me smile! The course exited the RBC Center and turned on to Trinity Road where the climb really began. I felt good and before I knew it we had passed the first band (the race was "Raleigh Rocks" after all) and the Mile 2 marker and had turned on to Blue Ridge Road. I didn't notice the split for Mile 2 appear on my watch, but I knew I was already over a minute ahead of my goal pace. As the hill crested and the rolling hills began I was surprised that the hill was over already as it really hadn't been all that bad at all!
Miles 4 (7:22) and 5 (7:23). I focused a little more on slowing down my pace on the rolling hills of Blue Ridge road during this out and back section of the race as I was 1:45 ahead of my goal at the start of mile 4. I took a GU somewhere around mile 4.5. These miles just passed by so easily that I was a little shocked how easy the pace still felt, and I was still running faster than my goal pace even though I was constantly telling myself to slow down! I passed the mile 5 marker over 2 minutes ahead of goal pace with a huge downhill section to come.
Mile 6 (6:57). Mile 6 was downhill all the way (down the hill that I had climbed in miles 2 and 3) and I passed Elizabeth and Jack just before the mile 6 marker. They cheered for me and waved and the rest of the group (which had grown significantly since I passed it earlier) joined in as well. I had been looking forward to seeing them and it gave me a little boost of energy.
Mile 7 (7:23). During mile 7 I passed 10K in 44:20 (which would be a PR by nearly 2 minutes) and then had to climb another hill back up to Blue Ridge road. It was a short hill but it was first time that I felt that I had to dig deep to get to the top, but once I got there and started back up Blue Ridge road I felt good again.
Miles 8 (7:08) and 9 (7:02). These miles were down hill and my mind had switched to the up hill miles that were getting closer and closer. I kept telling myself to slow down and even though I felt like I was running slower, the down hill portions kept my splits way off of my target pace. As I passed the mile 9 marker I was over 3:15 ahead of my target pace and it was about to finally cause me a problem...
Miles 10 (7:58) and 11 (8:07). I had driven the hills of this portion a few days before the race, so I knew that they looked like and it wasn't pretty. I dropped my pace as the climb began and tried to focus on maintaining good form with short quick strides but it was suddenly it was all feeling very difficult. My legs began to feel heavy and I tried to break the next 2 miles down in to smaller sections, each with a single hill but the fact I was over three minutes ahead of my goal pace started to have a negative effect on me. I knew I didn't have to push through the hills as I had plenty of time to give and still hit my goal. When I set my 1:40 goal it had seemed something that I'd have to run hard to meet. Running 7:35/mile for 13.1 miles had seemed like a real challenge, but here I was with less than 4 miles to go knowing that I could run 8:10/mile until the finish and still comfortably achieve my goal. It was time for another GU so I walked through the water station and took it. I took maybe a 20 second walk break in the end and then set off running again. I looked at my watch and was still 3 minutes ahead of my target pace and decided that I could run/walk on the up hill parts and run the flat and down hill sections until the mile 11 marker and the downhill stretch to the finish started. The splits for the miles ended up being 7:58 and 8:07, even with a few walk breaks thrown in and I felt refreshed and ready to get to the finish.
Miles 12 (7:13) and 13 (7:59). Mile 12 was mostly downhill and my banked time increased back up to nearly 3 minutes. I could feel the finish was close but I was beginning to feel the hills that I had already covered on my calves and quads. As I passed the mile 12 marker my legs were dead all of a sudden. Everything ached and running a 7:13 downhill probably hadn't been my best plan. I wasn't out of energy, I wasn't feeling light-headed or anything like that, but I could feel my leg muscles tightening and once again being 3 minutes ahead came back to bite me. It was all too easy to take a few walk breaks on the small inclines that were scattered throughout mile 13. Had I needed to run through the entire mile I am sure I could have and although it might have hurt, I doubt I would have caused myself any lasting damage, but as I knew I didn't 'need' to run it, I couldn't stop myself from taking a few short walk breaks.
The last 0.10 of a mile: There were a decent number of race supporters along the final stretch in to the finish line. I could hear Elizabeth but I couldn't see her, then I spotted her and she shouted that she had "lost the baby" (who was being held by our friend Tania out of view). The photos below show me smiling as I pass her. She later told me that she was trying to motivate me to run faster! I must admit I did find her rather quickly once I had crossed the finish line. Searching for Elizabeth and then hearing her shouted comment took my mind off of the last stretch of the race and I just about remembered to stop my watch as I crossed the line: 1 hour 36 minutes and 40 seconds - over 3 minutes faster than my goal!
I received my finishers medal, grabbed some water and a banana and found Elizabeth, Jack and Tania. I then did some quick stretches and sat down to pose for a photo with Jack and the "Go Daddy" sign.
My initial reaction after the race was one of relief. I had been focused on this race and meeting my goal for 100 days. I had trained hard and gone out and run a good race, but there was a little hint of shock at how fast I had managed to run. Before the race I honestly thought that 7:35/mile for 13.1 miles was going to be a tough challenge and I wouldn't have been surprised if the hills prevented me from holding that pace. Running an average of 7:22/mile with only 3 miles over 7:23 never crossed my mind as a viable goal.
A few days have passed now since the race and although I am proud of my achievement (1:36:40 is a very respectable time (with an Age Grade of 61.5%) and if I never run another Half Marathon, it is a PR that I am happy to have), I am not sure whether my goal of breaking 1:40:00 a year after running 1:41:40 on a flat course wasn't challenging enough in the end. I found it too easy to take walk breaks on the hills towards the end of the race because I was so far ahead of where I needed to be. Would I have been able to break 1:35:00 if I had set that as my target? Should I have changed my goal to 1:35:00 at the half way point? These are certainly all things to think about when it comes to training for and running my next Half Marathon, but next up will be a full Marathon, and there is only ever one goal for a first Marathoner and that is to finish - and without a doubt I am comfortable with that!
I had been following the weather forecast for race morning closely for 7 days and had seen the forecast change from rain/thunderstorms to hot and humid and for a few days it seemed like all my training would be for nothing as the conditions would be too difficult to even break my existing PR, let alone get under 1:40:00. Luckily, the conditions on race morning turned out to be nearly perfect - 55F (12C) with cloudy skies.
Along with the weather, I had been nervous about the hills on the course. The elevation map below shows the hills between miles 1 and 3 and then between miles 9 and 11. I wasn't overly worried about the hill at the beginning of the course as I was fairly confident that the adrenaline from the start of the race would carry me through (and I had run on that hill a few times before in 5K races). I was however not looking forward to the hills between miles 9 and 11 following a significant downhill between miles 7 and 9. Two uphill miles on tired legs would be a challenge!
 |
| Hills! |
We arrived at the RBC Center a little before 7am and had plenty of time to get Jack in his stroller, make a quick stop at a porta-loo and walk most of the way to the location that Elizabeth and Jack would be watching me pass twice during the race. I took my first GU (a new favor with some caffeine) of the day about 15 minutes before the start of the race and did my pre-race warm-up and stretches on the way back to the start line.
I entered the starting corrals fairly near the front as I knew it would be a small race (I hadn't seen any bib numbers higher than 2000) and bounced and stretched for the next 8 minutes or so until the race started. For the first time on race morning I focused on the 13.1 miles ahead of me. I had been focused on many other things until this point (waking up at the right time, breakfast, hydration, clothing, getting Jack up, getting to the arena on time, finding a bathroom, getting Elizabeth and Jack to the right location and then warming up and stretching) and now my thoughts switched to the Half Marathon that I was about to run.
I went back over my training. I had covered 319 miles in 2011. I had run faster at the track that ever before. I had breezed through my tempo runs and even had to focus on slowing down to run 7:35/mile on many occasions. I had run three 12 mile and one 15 mile long runs in the last 6 weeks and I felt stronger and more in control of my running form than ever before. I was ready to break 1:40 and I was ready for this race to start! The starter called us to our marks a little after 7:30am and then we were off and running.
Mile 1 (6:49). The first mile was a loop of the RBC Center. I had run this loop a couple of times in 5K races and knew that it was mostly flat or downhill for the first 3/4 before the first 1.5 mile climb began. I never sprint away from the starting line, but I did let the caffeine boost from my GU take me out at a comfortable pace as I worked out the best position for my fuel belt which was bouncing up and down and twisting around my body. After half a mile of adjustments, the bouncing and twisting stopped and I settled in to an early rhythm. I glanced at my watch and saw I was 30 seconds or so ahead of my goal pace. I wasn't worried as we had been running downhill and the first decent hill was coming up.
Miles 2 (7:10) and 3 (7:06). I passed Elizabeth and Jack (and a number of other race supporters) half way through mile 2 and the shouts of "Go Daddy" made me smile! The course exited the RBC Center and turned on to Trinity Road where the climb really began. I felt good and before I knew it we had passed the first band (the race was "Raleigh Rocks" after all) and the Mile 2 marker and had turned on to Blue Ridge Road. I didn't notice the split for Mile 2 appear on my watch, but I knew I was already over a minute ahead of my goal pace. As the hill crested and the rolling hills began I was surprised that the hill was over already as it really hadn't been all that bad at all!
Miles 4 (7:22) and 5 (7:23). I focused a little more on slowing down my pace on the rolling hills of Blue Ridge road during this out and back section of the race as I was 1:45 ahead of my goal at the start of mile 4. I took a GU somewhere around mile 4.5. These miles just passed by so easily that I was a little shocked how easy the pace still felt, and I was still running faster than my goal pace even though I was constantly telling myself to slow down! I passed the mile 5 marker over 2 minutes ahead of goal pace with a huge downhill section to come.
Mile 6 (6:57). Mile 6 was downhill all the way (down the hill that I had climbed in miles 2 and 3) and I passed Elizabeth and Jack just before the mile 6 marker. They cheered for me and waved and the rest of the group (which had grown significantly since I passed it earlier) joined in as well. I had been looking forward to seeing them and it gave me a little boost of energy.
Mile 7 (7:23). During mile 7 I passed 10K in 44:20 (which would be a PR by nearly 2 minutes) and then had to climb another hill back up to Blue Ridge road. It was a short hill but it was first time that I felt that I had to dig deep to get to the top, but once I got there and started back up Blue Ridge road I felt good again.
Miles 8 (7:08) and 9 (7:02). These miles were down hill and my mind had switched to the up hill miles that were getting closer and closer. I kept telling myself to slow down and even though I felt like I was running slower, the down hill portions kept my splits way off of my target pace. As I passed the mile 9 marker I was over 3:15 ahead of my target pace and it was about to finally cause me a problem...
Miles 10 (7:58) and 11 (8:07). I had driven the hills of this portion a few days before the race, so I knew that they looked like and it wasn't pretty. I dropped my pace as the climb began and tried to focus on maintaining good form with short quick strides but it was suddenly it was all feeling very difficult. My legs began to feel heavy and I tried to break the next 2 miles down in to smaller sections, each with a single hill but the fact I was over three minutes ahead of my goal pace started to have a negative effect on me. I knew I didn't have to push through the hills as I had plenty of time to give and still hit my goal. When I set my 1:40 goal it had seemed something that I'd have to run hard to meet. Running 7:35/mile for 13.1 miles had seemed like a real challenge, but here I was with less than 4 miles to go knowing that I could run 8:10/mile until the finish and still comfortably achieve my goal. It was time for another GU so I walked through the water station and took it. I took maybe a 20 second walk break in the end and then set off running again. I looked at my watch and was still 3 minutes ahead of my target pace and decided that I could run/walk on the up hill parts and run the flat and down hill sections until the mile 11 marker and the downhill stretch to the finish started. The splits for the miles ended up being 7:58 and 8:07, even with a few walk breaks thrown in and I felt refreshed and ready to get to the finish.
Miles 12 (7:13) and 13 (7:59). Mile 12 was mostly downhill and my banked time increased back up to nearly 3 minutes. I could feel the finish was close but I was beginning to feel the hills that I had already covered on my calves and quads. As I passed the mile 12 marker my legs were dead all of a sudden. Everything ached and running a 7:13 downhill probably hadn't been my best plan. I wasn't out of energy, I wasn't feeling light-headed or anything like that, but I could feel my leg muscles tightening and once again being 3 minutes ahead came back to bite me. It was all too easy to take a few walk breaks on the small inclines that were scattered throughout mile 13. Had I needed to run through the entire mile I am sure I could have and although it might have hurt, I doubt I would have caused myself any lasting damage, but as I knew I didn't 'need' to run it, I couldn't stop myself from taking a few short walk breaks.
The last 0.10 of a mile: There were a decent number of race supporters along the final stretch in to the finish line. I could hear Elizabeth but I couldn't see her, then I spotted her and she shouted that she had "lost the baby" (who was being held by our friend Tania out of view). The photos below show me smiling as I pass her. She later told me that she was trying to motivate me to run faster! I must admit I did find her rather quickly once I had crossed the finish line. Searching for Elizabeth and then hearing her shouted comment took my mind off of the last stretch of the race and I just about remembered to stop my watch as I crossed the line: 1 hour 36 minutes and 40 seconds - over 3 minutes faster than my goal!
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| I am scanning the crowds looking for Elizabeth and Jack |
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| I finally see Elizabeth and she shouts that she has "lost the baby"! It brings a smile to my face... |
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| ... and I run the last few meters to the finish line. |
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| Posing with Jack after the race! |
A few days have passed now since the race and although I am proud of my achievement (1:36:40 is a very respectable time (with an Age Grade of 61.5%) and if I never run another Half Marathon, it is a PR that I am happy to have), I am not sure whether my goal of breaking 1:40:00 a year after running 1:41:40 on a flat course wasn't challenging enough in the end. I found it too easy to take walk breaks on the hills towards the end of the race because I was so far ahead of where I needed to be. Would I have been able to break 1:35:00 if I had set that as my target? Should I have changed my goal to 1:35:00 at the half way point? These are certainly all things to think about when it comes to training for and running my next Half Marathon, but next up will be a full Marathon, and there is only ever one goal for a first Marathoner and that is to finish - and without a doubt I am comfortable with that!
Monday, April 11, 2011
Half Marathon Training - Days 91-100
I hadn't really paid much attention to the schedule for the Taper week before I actually got to it, so it was quite a surprise that there were still Tempo and Track workouts! For the first time in this training cycle, I decided to make some significant changes to the schedule and cut the Track workout and one of the Easy runs so I would have chance to rest before the big day.
I didn't have a problem with not running much during this 10 day cycle as I had taken on the task of painting the guest bathroom, which quickly turned in to a huge job when I discovered that the existing paint was actually paint on top of wallpaper and I would have to remove the wallpaper to get the results I wanted! In a normal room this wouldn't have been an issue, but in a bathroom where I spent a couple of hours for three days straight balanced on my toes on the edge of the bath tub removing the paint and wallpaper from the areas that I couldn't get the ladder to my legs felt really tired - so tired that I actually didn't work in the bathroom on Friday or Saturday so my legs could rest!
Taper:
-------
1: Tempo Workout (20 minutes) - 5 miles, 3 @ Tempo
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (3 x 800) - Rest
5: Cross-Train - Rest
6: 4 miles Easy - 4 miles Easy
7: Rest - Rest
8: 3 miles Easy - 3 miles Easy
9: Rest - Rest
10: RACE DAY - 13.1miles @ 7.21
I didn't have a problem with not running much during this 10 day cycle as I had taken on the task of painting the guest bathroom, which quickly turned in to a huge job when I discovered that the existing paint was actually paint on top of wallpaper and I would have to remove the wallpaper to get the results I wanted! In a normal room this wouldn't have been an issue, but in a bathroom where I spent a couple of hours for three days straight balanced on my toes on the edge of the bath tub removing the paint and wallpaper from the areas that I couldn't get the ladder to my legs felt really tired - so tired that I actually didn't work in the bathroom on Friday or Saturday so my legs could rest!
Taper:
-------
1: Tempo Workout (20 minutes) - 5 miles, 3 @ Tempo
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (3 x 800) - Rest
5: Cross-Train - Rest
6: 4 miles Easy - 4 miles Easy
7: Rest - Rest
8: 3 miles Easy - 3 miles Easy
9: Rest - Rest
10: RACE DAY - 13.1miles @ 7.21
Friday, April 8, 2011
Half Marathon Training - Days 81-90
I really wanted to get a relatively hard 15 mile long run in during this cycle so I dropped the majority of the easy runs to give me the best chance of getting through it in one piece! The course map for the Raleigh Rocks Half Marathon had been released and it was a little more hilly than I had hoped and even has a fairly large hill at mile 9.
Due to the weather I was unable to get out on to the track for the track workout, so I did two tempo runs in this cycle.
With the hilly race course in mind, I changed my long run route to have some more hills throughout and settled on a 3 mile Greenway to Durant loop that I ran 5 times. The run went well and I worked on keeping my effort level the same regardless of whether I was going uphill or downhill and I did better at it than I typically do (I typically run harder up the hills in an attempt to keep my pace up). I'll need to do better or race day or I won't have anything left for the last 4 miles!
Cycle 3
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1: Tempo Workout (30 minutes): 6 miles, 4 @ Tempo: 7:27, 7:26, 7:28, 7:19
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (3 x 1600) - 5 miles, 3 @ Tempo: 7:35, 7:28, 7:28
5: Cross-Train -Yoga
6: 5 miles Easy - 5 miles @ 8:28
7: 5 miles Easy - Rest
8: Long Run (12-15 miles) - 15 miles @ 8:20
9: Rest - Rest
10: 5 miles Easy - Rest
Due to the weather I was unable to get out on to the track for the track workout, so I did two tempo runs in this cycle.
With the hilly race course in mind, I changed my long run route to have some more hills throughout and settled on a 3 mile Greenway to Durant loop that I ran 5 times. The run went well and I worked on keeping my effort level the same regardless of whether I was going uphill or downhill and I did better at it than I typically do (I typically run harder up the hills in an attempt to keep my pace up). I'll need to do better or race day or I won't have anything left for the last 4 miles!
Cycle 3
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1: Tempo Workout (30 minutes): 6 miles, 4 @ Tempo: 7:27, 7:26, 7:28, 7:19
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (3 x 1600) - 5 miles, 3 @ Tempo: 7:35, 7:28, 7:28
5: Cross-Train -Yoga
6: 5 miles Easy - 5 miles @ 8:28
7: 5 miles Easy - Rest
8: Long Run (12-15 miles) - 15 miles @ 8:20
9: Rest - Rest
10: 5 miles Easy - Rest
Wednesday, March 30, 2011
300 miles...
Today I passed 300 miles for 2011 (89 days), last year it took me 151 days to get to 300 miles!.
Here are my stats for the year to date according to Garmin Connect.
Here are my stats for the year to date according to Garmin Connect.
| Activities | 52 |
| Calendar Days | 89 |
| Total Distance | 302.23 miles |
| Average Distance | 5.81 miles/activity |
| Time | 42hr 56min 36sec |
| Elevation Gain | 10830 ft |
| Calories | 32794 |
Half Marathon Training - Days 71-80
I was still dealing with the blisters from my previous cycle for the entire 10 days of this cycle and in fact managed to get a new one just above the one that was healing!
I completed 6 of the 7 running sessions during this cycle for a total of 39 miles (I missed one 5 mile "Easy" session when the blisters were at their worst) and managed to get in all three important sessions.
I attempted to run my Tempo Workout at my Half Marathon Pace (7:35/mile) but went a little too quick on the downhill/flat middle miles. However, being faster than HMP is a good confidence builder anyway!
The track workout was the toughest one yet, mainly because of the 80 degree temperatures. I ran 12 x 400m with 200m rest intervals but by the time I got to #7, my heart rate wasn't even beginning to come down (from 160-165bpm) during the 200m jog. I decided to switch to 150m walking with 50m jogging as my rest interval, and that had the desired effect as my heart rate at least got back down to 130bpm or so.
It was another warm day for my 12 mile long run and I noticed that my hat was covered in salt at the end of my run. I had been sweating a lot and even though I had consumed two GU's, I felt drained at the end of my run and craved salty things. I have since purchased some SUCCEED S Caps to increase the amount of sodium (and other electrolytes) that I replace during my run and I plan on testing them during my next long run.
Cycle 2
-------
1: Tempo Workout (25 minutes): 6 miles (4 @ Tempo): 7:33, 7:26, 7:22, 7:31
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (12 x 400) -12 x 400 (1:31, 1:29, 1:28, 1:27, 1:27, 1:28, 1:35, 1:32, 1:32, 1:31, 1:34, 1:29)
5: Cross-Train -Yoga
6: 5 miles Easy - 5 miles @ 7:56
7: 5 miles Easy - 5 miles Easy@ 8:26
8: Long Run (10-12 miles) - 12 miles @ 8:21
9: Rest - Rest
10: 5 miles Easy - 5 miles Easy (Trail)
I completed 6 of the 7 running sessions during this cycle for a total of 39 miles (I missed one 5 mile "Easy" session when the blisters were at their worst) and managed to get in all three important sessions.
I attempted to run my Tempo Workout at my Half Marathon Pace (7:35/mile) but went a little too quick on the downhill/flat middle miles. However, being faster than HMP is a good confidence builder anyway!
The track workout was the toughest one yet, mainly because of the 80 degree temperatures. I ran 12 x 400m with 200m rest intervals but by the time I got to #7, my heart rate wasn't even beginning to come down (from 160-165bpm) during the 200m jog. I decided to switch to 150m walking with 50m jogging as my rest interval, and that had the desired effect as my heart rate at least got back down to 130bpm or so.
It was another warm day for my 12 mile long run and I noticed that my hat was covered in salt at the end of my run. I had been sweating a lot and even though I had consumed two GU's, I felt drained at the end of my run and craved salty things. I have since purchased some SUCCEED S Caps to increase the amount of sodium (and other electrolytes) that I replace during my run and I plan on testing them during my next long run.
Cycle 2
-------
1: Tempo Workout (25 minutes): 6 miles (4 @ Tempo): 7:33, 7:26, 7:22, 7:31
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (12 x 400) -12 x 400 (1:31, 1:29, 1:28, 1:27, 1:27, 1:28, 1:35, 1:32, 1:32, 1:31, 1:34, 1:29)
5: Cross-Train -Yoga
6: 5 miles Easy - 5 miles @ 7:56
7: 5 miles Easy - 5 miles Easy@ 8:26
8: Long Run (10-12 miles) - 12 miles @ 8:21
9: Rest - Rest
10: 5 miles Easy - 5 miles Easy (Trail)
Sunday, March 20, 2011
Half Marathon Training - Days 61-70
What is it with Cycle 1? The last time I worked my way through Cycle 1 I had to take a few days off to allow my aches and pains to go away (and finally gave up with my Saucony's). This time I got some blisters (attempting to run without socks) and then I got sick and ran only once in a 5 day stretch! Luckily this was my last Cycle 1 on this training schedule...
My tempo run was the first run of the Cycle and I managed to complete it (with splits of 7:13, 7:10 and 7:19). A few days later I attempted to run in my Nike Free 3.0's at the track (3 x 800m) without socks (as that is apparently how they are meant to be worn) which ended up being a complete disaster as I ended up with blisters on the sides of my feet! The next day I woke up sick.
I finally managed to recover enough to do a long run (12 miles) so the cycle wasn't entirely wasted (I ended up missing 2 easy runs).
Days 61-70 (Cycle 1)
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1: Tempo Workout (20 minutes) - 5 miles with tempo miles of 7:13, 7:10, 7:19
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (3 x 800) - 2 x 800m: 3:01, 3:06
5: Cross-Train - Rest
6: 5 miles Easy - Rest
7: 5 miles Easy - 5 miles Trail
8: Long Run (6-8 miles) - 12 miles @ 8:38
9: Rest - Rest
10: 5 miles Easy -5 miles Easy
My tempo run was the first run of the Cycle and I managed to complete it (with splits of 7:13, 7:10 and 7:19). A few days later I attempted to run in my Nike Free 3.0's at the track (3 x 800m) without socks (as that is apparently how they are meant to be worn) which ended up being a complete disaster as I ended up with blisters on the sides of my feet! The next day I woke up sick.
I finally managed to recover enough to do a long run (12 miles) so the cycle wasn't entirely wasted (I ended up missing 2 easy runs).
Days 61-70 (Cycle 1)
-------
1: Tempo Workout (20 minutes) - 5 miles with tempo miles of 7:13, 7:10, 7:19
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (3 x 800) - 2 x 800m: 3:01, 3:06
5: Cross-Train - Rest
6: 5 miles Easy - Rest
7: 5 miles Easy - 5 miles Trail
8: Long Run (6-8 miles) - 12 miles @ 8:38
9: Rest - Rest
10: 5 miles Easy -5 miles Easy
Thursday, March 3, 2011
200 miles...
Yesterday I passed 200 miles for 2011 (61 days), last year it took me 108 days to get to 200 miles!.
Here are my stats for the year to date according to Garmin Connect.
Here are my stats for the year to date according to Garmin Connect.
| Activities | 37 |
| Calendar Days | 61 |
| Total Distance | 202.18 miles |
| Average Distance | 5.45 miles/activity |
| Time | 28hr 45min 49sec |
| Elevation Gain | 6471 ft |
| Calories | 21121 |
Half Marathon Training - Days 51-60
I ran the most miles in a cycle so far in this most recent cycle (43) and it went perfectly.
I started out running 3 x 1600m at the Track in my new Nike Free 3.0's and was a little surprised that I was able to run 6:24, 6:29 and 6:28 with only a slow 400m jog in between each interval.
I attempted to run the Tempo run at the pace I want to run the Half Marathon (7:35/mile) but ended up feeling great and went a little too fast.
I ran 12 miles for the long run on a warm morning during which I felt the full force of the sun for long periods and I ended up feeling tired and hot by the time I finished. Before my run, I seriously considered driving over to Shelley Lake and doing my long run around the lake and on the Crabtree Greenway (where there is lots of shade) but I didn't want to make the drive. I learned my lesson and I need to do my long runs somewhere with some shade in future!
I ran three of my easy runs in my Nike Free 3.0's and the other one on the trail in my NB Minimus.
Overall, I gained a lot of confidence for my Half Marathon with great runs in each of the three "important" workouts in this cycle especially as my body feels well rested and ready for another 40 days of training!
Cycle 3
-------
1: Tempo Workout (30 minutes): 6 miles, 4 @ Tempo: 7:28, 7:23, 7:22, 7:35
2: Rest/Cross-Train - Rest
3: 5 miles Easy - 5 miles @ 8:46
4: Speedwork (3 x 1600) - 5 miles, 3 x 1600: 6:24, 6:29, 6:28
5: Cross-Train -Yoga
6: 5 miles Easy - 5 miles @ 8:20
7: 5 miles Easy - 5 miles @ 8:38
8: Long Run (12-15 miles) - 12 miles @ 8:46
9: Rest - Rest
10: 5 miles Easy - 5 miles (Trail) @ 9:29
I started out running 3 x 1600m at the Track in my new Nike Free 3.0's and was a little surprised that I was able to run 6:24, 6:29 and 6:28 with only a slow 400m jog in between each interval.
I attempted to run the Tempo run at the pace I want to run the Half Marathon (7:35/mile) but ended up feeling great and went a little too fast.
I ran 12 miles for the long run on a warm morning during which I felt the full force of the sun for long periods and I ended up feeling tired and hot by the time I finished. Before my run, I seriously considered driving over to Shelley Lake and doing my long run around the lake and on the Crabtree Greenway (where there is lots of shade) but I didn't want to make the drive. I learned my lesson and I need to do my long runs somewhere with some shade in future!
I ran three of my easy runs in my Nike Free 3.0's and the other one on the trail in my NB Minimus.
Overall, I gained a lot of confidence for my Half Marathon with great runs in each of the three "important" workouts in this cycle especially as my body feels well rested and ready for another 40 days of training!
Cycle 3
-------
1: Tempo Workout (30 minutes): 6 miles, 4 @ Tempo: 7:28, 7:23, 7:22, 7:35
2: Rest/Cross-Train - Rest
3: 5 miles Easy - 5 miles @ 8:46
4: Speedwork (3 x 1600) - 5 miles, 3 x 1600: 6:24, 6:29, 6:28
5: Cross-Train -Yoga
6: 5 miles Easy - 5 miles @ 8:20
7: 5 miles Easy - 5 miles @ 8:38
8: Long Run (12-15 miles) - 12 miles @ 8:46
9: Rest - Rest
10: 5 miles Easy - 5 miles (Trail) @ 9:29
Monday, February 28, 2011
New Balance Minimus Trail
It seems that the "minimalist running" craze picked up steam in 2010 and New Balance was right there working on a line of shoes that they hoped would get them a large market share in what will either be the future of running or a flash in the pan.
New Balance did an excellent job of letting runners know that their shoes were coming and that they had been working on them with the right people for a long time (with video's like this one). They also managed to create interest by getting the shoes to popular bloggers months before the release date (see reviews here and here). Whether New Balance intended to get me hooked on these shoes months before I had even tried them on I don't know, but they managed to do it anyway. I couldn't wait for them to be released!
I had been impatiently waiting for them to arrive at the New Balance store when I saw a Facebook post from my local running store saying that not only did they have them, they were giving a $20 gift certificate away with their purchase. I won't name the store here as I am not even sure they should have been selling them before the official release date, but I rushed down and bought myself a pair on Saturday February 19.
I tried them on in the store and was amazed at how low to the ground and flat they are. They have a Vibram sole that looks like it would last hundreds of miles which is 9mm thick at the heel and 5mm thick at the midfoot, which is much thinner than my Nike Free's and Saucony Kinvaras. The 4mm drop is the same as the Saucony's, but with the thinner sole it felt smaller.
I rushed home from the store, did a quick warm up and went out to run on the trails at the Nature Park. I quickly noticed that the shoes were very comfortable (tight around the heel but with plenty of toe box space for my toes to spread out) and didn't seem out of place on the asphalt of the Greenway as I ran the 1.5 miles to the trails. When I got off-road and on to the trails I could feel that I had plenty of grip and protection on all of the different surfaces that I ran on (packed mud, shingle, rock, wooden bridges) and that was something I hadn't felt when I had been running on the trails in my non-trail shoes. I had a great 2.2 mile run around the Nature Park and then I headed back home on the Greenway, wondering when I could schedule another trail run in to my training plan - I had had so much fun, I couldn't wait to do it again!
The following day I had a track workout scheduled and by the end of that run my calves were very tired indeed (I did that workout in my other new shoes) so I decided to hold off on running on the trails again until the next Saturday. It was well worth the wait and I had another great run in the Nature Park - I really do love trail running and more importantly, trail running in these shoes!
I have noticed that my calves and my left Achilles tendon (the one I hurt last year) are a little tired and tight after I run in these shoes, but I am not really surprised as they are lower to the ground and it will take me some time to get used to running in them. For now, I am going to use them once or twice a week and give my body time to adjust...
New Balance did an excellent job of letting runners know that their shoes were coming and that they had been working on them with the right people for a long time (with video's like this one). They also managed to create interest by getting the shoes to popular bloggers months before the release date (see reviews here and here). Whether New Balance intended to get me hooked on these shoes months before I had even tried them on I don't know, but they managed to do it anyway. I couldn't wait for them to be released!
I had been impatiently waiting for them to arrive at the New Balance store when I saw a Facebook post from my local running store saying that not only did they have them, they were giving a $20 gift certificate away with their purchase. I won't name the store here as I am not even sure they should have been selling them before the official release date, but I rushed down and bought myself a pair on Saturday February 19.
I tried them on in the store and was amazed at how low to the ground and flat they are. They have a Vibram sole that looks like it would last hundreds of miles which is 9mm thick at the heel and 5mm thick at the midfoot, which is much thinner than my Nike Free's and Saucony Kinvaras. The 4mm drop is the same as the Saucony's, but with the thinner sole it felt smaller.
I rushed home from the store, did a quick warm up and went out to run on the trails at the Nature Park. I quickly noticed that the shoes were very comfortable (tight around the heel but with plenty of toe box space for my toes to spread out) and didn't seem out of place on the asphalt of the Greenway as I ran the 1.5 miles to the trails. When I got off-road and on to the trails I could feel that I had plenty of grip and protection on all of the different surfaces that I ran on (packed mud, shingle, rock, wooden bridges) and that was something I hadn't felt when I had been running on the trails in my non-trail shoes. I had a great 2.2 mile run around the Nature Park and then I headed back home on the Greenway, wondering when I could schedule another trail run in to my training plan - I had had so much fun, I couldn't wait to do it again!
The following day I had a track workout scheduled and by the end of that run my calves were very tired indeed (I did that workout in my other new shoes) so I decided to hold off on running on the trails again until the next Saturday. It was well worth the wait and I had another great run in the Nature Park - I really do love trail running and more importantly, trail running in these shoes!
I have noticed that my calves and my left Achilles tendon (the one I hurt last year) are a little tired and tight after I run in these shoes, but I am not really surprised as they are lower to the ground and it will take me some time to get used to running in them. For now, I am going to use them once or twice a week and give my body time to adjust...
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